Kiefer Background

Fast Kicker = Fast Swimmer Swim Workout

By Stacey Kiefer, Masters Swim Coach

May 20, 2013

Swim Workout Description:

This workout focuses on short distance sets that integrate fast kicking to make you a faster swimmer.

Shorter Workout*

  Download PDF Version

Warm Up:
200 free easy
200 choice (25 swim/25 drill)
100 kick with or without board
4 x 25 - build - odds stroke, evens free
600 yards

Main set:
1 x 50 - 25 fly/25 free - moderate - :10 rest
100 fly kick on back, no fins - hard - :10 rest
1 x 50 fly swim hard - :30 rest
100 IM moderate - :20 rest

1 x 50 - 25 back/25 free - moderate - :10 rest
100 back kick, no fins - hard - :10 rest
1 x 50 back swim hard - :30 rest
100 IM moderate - :20 rest

1 x 50 - 25 breast/25 free - moderate - :10 rest
100 breast kick with kickboard, no fins - hard - :10 rest
1 x 50 breast swim hard - :30 rest
100 IM moderate - :20 rest

1 x 50 - free - moderate - :10 rest
100 free kick with board, no fins - hard - :10 rest
1 x 50 free swim hard - :30 rest
100 IM moderate - :20 rest
1200 yards
1800 cumulative yards

300 pull with paddles and buoy - build up by 100’s
300 yards
2100 cumulative yards

12 x 25 FAST KICKING with fins. Can do on front with board or on back without board, but regardless of style legs should be BURNING! Pick an interval in which you are getting :05 - :10 rest.
300 yards
2400 cumulative yards

8 x 25 Choice of stroke, swim. Odds: build up, evens: build down. Every 2, get out of the pool and do 8 push-ups on the deck OR stay in the water and do 12 pool push-ups on the edge of the pool. :10 rest
200 yards
2600 cumulative yards

200 easy

 

Longer Workout*

  Download PDF Version

Warm Up:
300 free easy
300 choice (25 swim/25 drill)
200 kick with or without board
8 x 25 - build - odds stroke, evens free
1000 yards

Main set:
3 x 50 - 25 fly/25 free - moderate - :10 rest
100 fly kick on back, no fins - hard - :10 rest
1 x 50 fly swim hard - :30 rest
200 IM moderate - :20 rest

3 x 50 - 25 back/25 free - moderate - :10 rest
100 back kick, no fins - hard - :10 rest
1 x 50 back swim hard - :30 rest
200 IM moderate - :20 rest

3 x 50 - 25 breast/25 free - moderate - :10 rest
100 breast kick with kickboard, no fins - hard - :10 rest
1 x 50 breast swim hard - :30 rest
200 IM moderate - :20 rest

3 x 50 - free - moderate - :10 rest
100 free kick with board, no fins - hard - :10 rest
1 x 50 free swim hard - :30 rest
200 IM moderate - :20 rest
2000 yards
3000 cumulative yards

600 pull with paddles and buoy - build up by 200’s
600 yards
3600 cumulative yards

20 x 25 FAST KICKING with fins. Can do on front with board or on back without board, but regardless of style legs should be BURNING! Pick an interval in which you are getting :05 - :10 rest.
500 yards
4100 cumulative yards

20 x 25 Choice of stroke, swim. Odds: build up, evens: build down. Every 2, get out of the pool and do 8 push-ups on the deck OR stay in the water and do 12 pool push-ups on the edge of the pool. :10 rest
500 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.