Kiefer Background

Getting Crazy With 300’s!

By Stacey Kiefer, Masters Swim Coach

November 7, 2012

Swim Workout Description:

This workout focuses on the grey area between middle distance and long distance...the 300.  Enjoy 300’s in a variety of ways.

Shorter Workout*

  Download PDF Version

Warm Up:
600 easy
200 IM backwards - 25 kick (no board)/25 swim
4 x 25 choice build
900 yards

Main set:
300 free pull with paddles and buoy
300 IM or choice swim
300 kick with board and fins
300 choice - 25 fast/50 easy
300 pull choice (use a different kind of paddle if you own 2 pairs)*
300 break into 12 x 25 with :05 rest after each - build each one
1800 yards
2700 cumulative yards

200 easy
* To spice up your workouts, I recommend having 2 different kinds of paddles in your gear bag. Classic paddles such as the Kiefer Ergo or the larger TYR Catalyst are great, but I encourage trying the new Finis Agility paddles. These paddles work without straps, so you are forced to have a clean and early catch.

Longer Workout*

  Download PDF Version

Warm Up:
600 easy
200 IM backwards - 25 kick (no board)/25 swim
200 IM backwards - 25 drill/25 swim
4 x 25 choice build
1100 yards

Main set:
300 free comfortable pace
300 kick with board and fins
300 IM swim
300 pull with paddles and buoy
300 fly kick on back with fins
300 - 50 back/25 breast
300 free or stroke - 25 fast/50 easy
300 pull choice (use a different kind of paddle if you own 2 pairs)*
300 break into 12 x 25 with :05 rest after each - build each one
2700 yards
3800 cumulative yards

6 x 75 - 25 swim/25 scull/25 swim - mix up the strokes and the scull hand positioning. No pull buoy - use a light kick with the scull - :10 rest
450 yards
4250 cumulative yards

6 x 50 choice - focus on the middle portion - the approach, turn, and push off on the opposite side of the pool. No breathing right out of the turn! - :10 rest
300 yards
4550 cumulative yards

200 easy
* To spice up your workouts, I recommend having 2 different kinds of paddles in your gear bag. Classic paddles such as the Kiefer Ergo or the larger TYR Catalyst are great, but I encourage trying the new Finis Agility paddles. These paddles work without straps, so you are forced to have a clean and early catch.



*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.