Kiefer Background

Fun with Fins

By Stacey Kiefer, Masters Swim Coach

November 19, 2012

Swim Workout Description:

Enjoy feeling fast while wearing fins during multiple sets in this workout. Have fun!

Shorter Workout*

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Warm Up:
400 easy free
200 IM backwards - 25 kick/25 swim
4 x 25 choice, build
700 yards

Main set:
4 x 200 - :10 rest - completed as:
#1 - free tempo
#2 - kick with board and fins
#3 - free tempo pull with buoy and paddles
#4 - free tempo
800 yards
1500 cumulative yards

12 x 25 kick with board and fins - odds super fast, evens moderate - :05 rest
300 yards
1800 cumulative yards

4 x 125 IM swim - :10 rest - completed as:
#1 - 50 fly, 25 back, 25 breast, 25 free
#2 - 25 fly, 50 back, 25 breast, 25 free
#3 - 25 fly, 25 back, 50 breast, 25 free
#4 - 25 fly, 25 back, 25 breast, 50 free
500 yards
2300 cumulative yards

6 x 50 swim fast from the middle of the pool with fins - :05 - :10 rest completed as:
#1 & 4 - fly
#2 & 5 - back
#3 & 6 - free
300 yards
2600 cumulative yards

2 x 25 super hard sprint (off the block, if possible) - take as much rest as you need to fully recover
50 yards
2650 cumulative yards

200 easy



Longer Workout*

  Download PDF Version

Warm Up:
600 easy free
200 IM backwards - 25 kick/25 swim
100 IM drill
4 x 25 choice, build
1000 yards

Main set:
9 x 200 - :10 rest - completed as:
#1 & 2 - free tempo
#3 - kick with board and fins
#4 & 5 - free tempo pull with buoy and paddles
#6 - kick with board and fins
#7 & 8 - free tempo
#9 - kick with board and fins
1800 yards
2800 cumulative yards

20 x 25 kick with board and fins - odds super fast, evens moderate - :05 rest
500 yards
3300 cumulative yards

4 x 125 IM swim - :10 rest - completed as:
#1 - 50 fly, 25 back, 25 breast, 25 free
#2 - 25 fly, 50 back, 25 breast, 25 free
#3 - 25 fly, 25 back, 50 breast, 25 free
#4 - 25 fly, 25 back, 25 breast, 50 free
500 yards
3800 cumulative yards

9 x 50 swim fast from the middle of the pool with fins - :05 - :10 rest completed as:
#1, 4, & 7 - fly
#2, 5, & 8 - back
#3, 6, & 9 - free
450 yards
4250 cumulative yards

300 free steady - breathing every 3rd stroke, 5th stroke, and 7th stroke by 25 - keep rotating through
300 yards
4550 cumulative yards

2 x 25 super hard sprint (off the block, if possible) - take as much rest as you need to fully recover
50 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.