Kiefer Background

Dungeon of Descent Swim Workout

By Stacey Kiefer, Masters Swim Coach

July 15, 2013

Swim Workout Description:

This workout focuses on descending; starting slow thinking about your stroke, working into fast swimming.

Shorter Workout*

  Download PDF Version

Warm Up:
200 easy
200 - 25 kick on back/25 drill, IM
50 backstroke
200 - 25 drill/25 perfect stroke swim, IM
50 breaststroke
700 yards

Main set:
Descend each round on the below set - the first round should be very easy, second round faster (a decent pace), and the last round should be very hard!

3x:
150 free - :15 rest
75 stroke (non-free) - :15 rest
(Complete as 150 free, 75 stroke then again faster 150 free,  75 stroke, etc)

Easy 25 backstroke

3x:
100 free - :10 rest
50 best stroke - :10 rest

Easy 50 backstroke

3x:
50 free - :05 rest
25 worst stroke - :05 rest

Easy 25 backstroke
1450 yards
2150 cumulative yards

9 x 50 kick with board and fins, build up first 25, hard second 25 - :10 rest
450 yards
2600 cumulative yards

200 easy

 

Longer Workout*

  Download PDF Version

Warm Up:
400 easy
200 - 25 kick on back/25 drill, IM
100 backstroke
200 - 25 drill/25 perfect stroke swim, IM
100 breaststroke
1000 yards

Main set:
Descend each round on the below set - the first round should be very easy, second round slightly faster, 3rd round even faster (a decent pace), and the last round should be very hard!

4x:
200 free - :20 rest
100 IM - :20 rest
(Complete as 200 free then 100 IM, again 200 free, 100 IM, etc)

Easy 50 backstroke

4x:
150 free - :15 rest
75 stroke (non-free) - :15 rest

Easy 50 backstroke

4x:
100 free - :10 rest
50 best stroke - :10 rest

Easy 50 backstroke

4x:
50 free - :05 rest
25 worst stroke - :05 rest

Easy 50 backstroke
3200 yards
4200 cumulative yards

8 x 50 kick with board and fins, build up first 25, hard second 25 - :10 rest
400 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.