Kiefer Background

Descending Sets Swim Workout

By Stacey Kiefer, Masters Swim Coach

February 4, 2013

Swim Workout Description:

In this workout you will get plenty of rest, but will need to push yourself to properly complete sets.

Shorter Workout*

  Download PDF Version

Warm Up:
400 easy choice
4 x 50 IM order, drill
4 x 25 IM swim, build
700 yards

Main set:
5 x 100 free descend on an interval about :10 easier than your tempo interval pace (ie. If you usually do a good set of 100’s on 1:20, do this set on 1:30). Just make the first 100 but improve your finish time by :03 on each 100. Your last 2 100’s should be super hard!

200 IM kick (no fins, ok to use a kickboard on breast and free)
200 pull free or back with paddles and buoy

5 x 100 stroke descend completed the same way as the above descending 100’s, but NO free - choose either IM or 1 non-free stroke for the whole set.
1400 yards
2100 cumulative yards

6 x 75 - :10 rest, completed as:
25 pull with buoy (no paddles)
25 swim
25 kick with board (no fins) - be quick with equipment transitions!
#1-2 = free
#3-4 = stroke (no free)
#5-6 = free
450 yards
2550 cumulative yards

1 x 50 - hard off the blocks - your favorite stroke. Check your time.
50 yards
2600 cumulative yards

200 easy

 

Longer Workout*

  Download PDF Version

Warm Up:
500 easy choice
4 x 50 IM order, drill
4 x 25 IM swim, build
800 yards

Main set:
200 IM kick (no fins, ok to use a kickboard on breast and free)
200 pull free or back with paddles and buoy

5 x 100 free descend on an interval about :10 easier than your tempo interval pace (ie. If you usually do a good set of 100’s on 1:20, do this set on 1:30). Just make the first 100 but improve your finish time by :03 on each 100. Your last 2 100’s should be super hard!

200 IM kick (no fins, ok to use a kickboard on breast and free)
200 pull free or back with paddles and buoy

5 x 100 stroke descend completed the same way as the above descending 100’s, but NO free - choose either IM or 1 non-free stroke for the whole set.
Easy 100 choice, recovery
1900 yards
2700 cumulative yards

12 x 75 - :10 rest, completed as:
25 pull with buoy (no paddles)
25 swim
25 kick with board (no fins) - be quick with equipment transitions!
#1-4 = free
#5-8 = stroke (no free)
#9-12 = free
900 yards
3600 cumulative yards

20 x 50, odds hard, evens moderate, :15 rest, completed as:
5 x 50 - 25 stroke/25 free
5 x 50 - 25 free/25 stroke
5 x 50 - free
5 x 50 - stroke, choose 1 non-free stroke for all 5
1000 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.