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Fast Tempo

By Stacey Kiefer, Masters Swim Coach

July 27, 2011

Kiefer is more than an aquatic merchant; we're a team of athletes with a vast knowledge and love for the water that we're eager to share. The swim workouts that you will find in this section 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.

Workout Focus: Fast Tempo Interval Work

Shorter Workout

 

Warm Up:
300 Free easy
4 x 50 Drill, one each stroke
200 Odd lengths free, evens stroke of choice
700 yards

Main Set:
4 x 100 Choice - Tempo pace, pick an interval that gives approx :10 rest
200 Kick easy
3 x 100 Choice - Harder tempo pace than previous 4, pick an interval that gives approx :05 rest
200 Pull easy
1100 yards
1800 cumulative yards

6 x 25 Scull - alternate by 25 - front hand position, middle/under body hand
position, behind body hand position :10 rest

100 Butterfly kick on back
250 yards
2050 cumulative yards

4 x 75 IM (no free) on :10 rest

8 x 25 Choice, odds sprint (dive, if allowed), evens easy recovery
500 yards
2550 cumulative yards

200 easy


Longer Workout

 

Warm Up:
300 Free easy
4 x 50 Drill, one each stroke
300 Odd lengths free, evens stroke of choice
4 x 50 Drill, one each stroke
1000 yards

Main Set:
5 x 100 Free - Tempo pace, pick an interval that gives approx :10 rest
200 Kick easy
4 x 100 Free - Harder tempo pace than previous 5, pick an interval that gives approx :05 rest
200 Kick easy
3 x 100 Stroke (same stroke for all 3) - Tempo pace, pick an interval that gives approx :10 rest
200 Pull easy
2 x 100 Stroke (same stroke for both) - Harder tempo pace than previous 3, pick an interval that gives approx :05 rest
200 Pull easy
2200 yards
3200 cumulative yards

12 x 25 Scull - alternate by 25 - front hand position, middle/under body hand position, behind body hand position :10 rest

200 Butterfly kick on back
500 yards
3700 cumulative yards

4 x 75 IM (no free) on :10 rest

8 x 25 Choice, odds sprint (dive, if allowed), evens easy recovery
500 yards
4200 cumulative yards

200 easy

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