Kiefer Background

Gear Galore Swim Workout

By Stacey Kiefer, Masters Swim Coach

September 2, 2013

Swim Workout Description:

This workout focuses on using swim gear to strengthen and improve your strokes. Bring these items to pool:

  • 2 different kinds of paddles (smaller and larger)
  • Pull buoy
  • Kickboard
  • Short and Long fins
  • Front-mount swimmer snorkel
  • Parachute drag belt.

Shorter Workout*

  Download PDF Version

Warm Up:
200 free easy
100 IM kick
100 choice swim, no free
100 IM drill
4 x 25 choice - odds build up, evens half length hard/half length easy
600 yards

Main set:
Monster Freestyle Set - have fun with the gear!
200 free, descend each 100, wearing smaller paddles and a pull buoy
1 minute rest
3 x 100 free (no gear) at the best interval you can hold, getting :05-:08 rest
1 minute rest
200 free, build, wearing larger paddles, larger fins, and swimmers snorkel
1 minute rest
3 x 100 free (no gear) at the best interval you can hold, getting :05-:08 rest
1 minute rest
200 free, negative split (2nd 100 faster than the 1st 100), wearing smaller paddles and parachute drag belt (if you don’t have a drag belt, use a pull buoy)
1 minute rest
3 x 100 free (no gear) at the best interval you can hold, getting :05-:08 rest
1 minute rest
100 broken, all out, wearing short fins - give yourself :05 rest after each 25 - you should feel FAST!
Go right into a 100 easy kick with board wearing long fins
1700 yards
2300 cumulative yards

3 rounds of 4 x 25 progressive sprints - Round 1 = fly, Round 2 = back, Round 3 = breast. Take :10 rest after each 25, complete as:
#1 half length hard/half length easy
#2 half length easy/half length hard
#3 build up
#4 all out!
300 yards
2600 cumulative yard

200 easy

Longer Workout*

  Download PDF Version

Warm Up:
300 free easy
100 free catch-up drill
100 IM kick
100 choice swim, no free
200 IM 25 drill/25 swim
8 x 25 choice - odds build up, evens half length hard/half length easy
1000 yards

Main set:
Monster Freestyle Set - have fun with the gear!
500 free, descend each 100, wearing smaller paddles and a pull buoy
1 minute rest
4 x 100 free (no gear) at the best interval you can hold, getting :05-:08 rest
1 minute rest
300 free, build, wearing larger paddles and swimmers snorkel
1 minute rest
4 x 100 free (no gear) at the best interval you can hold, getting :05-:08 rest
1 minute rest
200 free, negative split (2nd 100 faster than the 1st 100), wearing smaller paddles and parachute drag belt (if you don’t have a drag belt, use a pull buoy)
1 minute rest
4 x 100 free (no gear) at the best interval you can hold, getting :05-:08 rest
1 minute rest
100 broken, all out, wearing short fins - give yourself :05 rest after each 25 - you should feel FAST!
2300 yards
3300 cumulative yards

200 kick with long fins and board, moderate - :30 rest
200 swim with long fins, good tempo - 100 fly/100 back - :30 rest
200 kick on back or side with long fins, moderate (no board) - :30 rest
200 swim with long fins, good tempo - 100 back/100 free - 1:00 rest
200 IM swim (with no gear) hard!
1000 yards
4300 cumulative yards

3 rounds of 4 x 25 progressive sprints - Round 1 = fly, Round 2 = back, Round 3 = breast. Take :10 rest after each 25, complete as:
#1 half length hard/half length easy
#2 half length easy/half length hard
#3 build up
#4 all out!
300 yards
4600 cumulative yard

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.