Kiefer Background

Creating Clean, Crisp Strokes Swim Workout

By Stacey Kiefer, Masters Swim Coach

August 5, 2013

Swim Workout Description:

This week's workout emphasizes one big IM set and one big freestyle set using kicking, drills, and speed to create perfect strokes.

Shorter Workout*

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Warm Up:
200 easy free
200 free - 6 kicks per 1 stroke (reach and roll drill)
200 IM - 25 drill/25 swim of each stroke
4 x 25 stroke, build
700 yards

Main set:
IM SET
300 IM - 25 kick on back/25 drill of choice/25 swim of each stroke, moderate - 1:00 rest
4 x 50 swim, 1 of each stroke, build each - :10 rest
200 IM - 25 kick on back/25 swim, moderate - 1:00 rest
4 x 50 - 1 of each stroke, fast - :15 rest
900 yards
1600 cumulative yards

FREESTYLE SET
300 free with fins - alternate 50 kick with board/50 swim, moderate - 1:00 rest
3 x 50 swim free, build each - :10 rest
200 free alternate 25 drill of choice/25 swim, moderate - 1:00 rest
3 x 50 swim free, fast - :15 rest
800 yards
2400 cumulative yards

8 x 25 swim choice of stroke with pool push-ups at the end of each length. #1 - 8 push-ups, #2 - 7 push-ups, #3 - 6 push-ups, etc.
200 yards
2600 cumulative yards

200 easy 

Longer Workout*

  Download PDF Version

Warm Up:
300 easy free
200 IM - 25 kick/25 drill of each stroke
200 free - 6 kicks per 1 stroke (reach and roll drill)
200 IM - 25 drill/25 swim of each stroke
4 x 25 stroke, build
1000 yards

Main set:
IM SET
400 IM - 25 kick on back/25 swim/25 drill of choice/25 swim of each stroke, moderate - 1:00 rest
8 x 50 swim, 2 of each stroke, moderately fast - :10 rest
300 IM - 25 kick on back/25 drill of choice/25 swim of each stroke, moderate - 1:00 rest
4 x 50 swim, 1 of each stroke, build each - :10 rest
200 IM - 25 kick on back/25 swim, moderate - 1:00 rest
4 x 50 - 1 of each stroke, fast - :15 rest
1700 yards
2700 cumulative yards

FREESTYLE SET
400 free pull with buoy and paddles, moderate - 1:00 rest
8 x 50 swim free, moderately fast - :10 rest
300 free with fins - alternate 50 kick with board/50 swim, moderate - 1:00 rest
4 x 50 swim free, build each - :10 rest
200 free alternate 25 drill of choice/25 swim, moderate - 1:00 rest
4 x 50 swim free, fast - :15 rest
1700 yards
4400 cumulative yards

8 x 25 swim choice of stroke with pool push-ups at the end of each length. #1 - 8 push-ups, #2 - 7 push-ups, #3 - 6 push-ups, etc.
200 yards
4600 cumulative yards

200 easy

*Kiefer swim workouts are designed to inspire productive training with gratifying results. But, as you should with any workout program, please consult with your healthcare provider before you begin training.