Kiefer Background

Feeling Fresh in Fall Swim Workout

By Stacey Kiefer, Masters Swim Coach

October 14, 2013

Swim Workout Description:

A touch of everything to keep you feeling jet fresh as you build into the season.

Shorter Workout*

  Download PDF Version

Warm Up:
200 easy free
200 alternate by 50, single arm backstroke/single arm freestyle
100 IM kick - no board/no fins
100 choice of stroke, alternate 25 scull/25 drill
4 x 25 - swim 1 of each stroke build
700 yards

Main set:
4 x 75 kick on back with fins (no board) completed as 25 fly/25 back/25 fly - work your butterfly kicks off the wall - :10 rest
300 yards
1000 cumulative yards

4 x 75 pull free with buoy and paddles, build each one - :10 rest
300 yards
1300 cumulative yards

2 x 50 fly - 2nd one faster than the 1st one - :10 rest
1 x 100 IM moderate - :15 rest
2 x 75 free - #1 build up, #2 build down - :10 rest
:30 rest
2 x 50 back - 2nd one faster than the 1st one - :10 rest
1 x 100 IM moderate - :15 rest
2 x 75 free - #1 build up, #2 build down - :10 rest
:30 rest
2 x 50 breast - 2nd one faster than the 1st one - :10 rest
1 x 100 IM moderate - :15 rest
2 x 75 free - #1 build up, #2 build down - :10 rest
:30 rest
2 x 50 free - 2nd one faster than the 1st one - :10 rest
1 x 100 IM moderate - :15 rest
2 x 75 free - #1 build up, #2 build down - :10 rest
:30 rest
1400 yards
2700 cumulative yards

200 easy

Longer Workout*

  Download PDF Version

Warm Up:
300 easy free
200 alternate by 50, single arm backstroke/single arm freestyle
200 IM kick - no board/no fins
200 choice of stroke, alternate 25 scull/25 drill
4 x 25 - swim 1 of each stroke build
1000 yards

Main set:
6 x 75 kick on back with fins (no board) completed as 25 fly/25 back/25 fly - work your butterfly kicks off the wall - :10 rest
450 yards
1450 cumulative yards

6 x 75 pull free with buoy and paddles, build each one - :10 rest
450 yards
1900 cumulative yards

3 x 50 fly descend (get faster with each 50) - :10 rest
2 x 100 IM moderate - :15 rest
2 x 75 free - #1 build up, #2 build down - :10 rest
:30 rest
3 x 50 back descend - :10 rest
2 x 100 IM moderate - :15 rest
2 x 75 free - #1 build up, #2 build down - :10 rest
:30 rest
3 x 50 breast descend - :10 rest
2 x 100 IM moderate - :15 rest
2 x 75 free - #1 build up, #2 build down - :10 rest
:30 rest
3 x 50 free descend - :10 rest
2 x 100 IM moderate - :15 rest
2 x 75 free - #1 build up, #2 build down - :10 rest
:30 rest
2000 yards
3900 cumulative yards

500 IM completed as:
50 fly moderate/25 free easy/50 fly hard, 50 back moderate/25 free easy/50 back hard, etc.
500 yards
4400 cumulative yards

200 free easy, alternating 25 Tarzan drill/25 reach and roll drill (6 kicks per 1 stroke)
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.