Kiefer Background

Swim hard for Santa Swim Workout

By Stacey Kiefer, Masters Swim Coach

December 16, 2013

Swim Workout Description:

Slacking is naughty - so be nice. Test your speed and endurance to check your fitness level. Enjoy the 500, 200, 100, and 50 by posting some fast times!

Shorter Workout*

  Download PDF Version

Warm Up:
500 SKIPS = 100 Swim, 100 Kick, 100 IM, 100 Pull, 100 Swim
500 yards

Main set:
12 x 25 complete the below pattern 2 times - :10 rest
#1 & #2 = freestyle
#3 & #4 = worst stroke
#5 & #6 = best (non-free) stroke
300 yards
800 cumulative yards

Pull with paddles and buoy:
2 x (125 build - :10 rest - 75 recovery - :10 rest)
400 yards
1200 cumulative yards

1 x 500 free hard for time, off the block if possible
500 yards
1700 cumulative yards

3 x 100 moderate kick with fins and board - :15 rest
300 yards
2000 cumulative yards

1 x 100 recovery, swim
1 x 200 choice hard for time, off the block if possible
1 x 100 easy recovery
1 x 100 choice hard for time, off the block if possible
1 x 100 easy recovery
1 x 50 choice hard for time, off the block if possible
650 yards
2650 cumulative yards

200 easy

Longer Workout*

  Download PDF Version

Warm Up:
1000 SKIPS = 200 Swim, 200 Kick, 200 IM, 200 Pull, 200 Swim
1000 yards

Main set:
24 x 25 complete the below pattern 4 times - :10 rest
#1 & #2 = freestyle
#3 & #4 = worst stroke
#5 & #6 = best (non-free) stroke
600 yards
1600 cumulative yards

Pull with paddles and buoy:
4 x (125 build - :10 rest - 75 recovery - :10 rest)
800 yards
2400 cumulative yards

1 x 500 free hard for time, off the block if possible
500 yards
2900 cumulative yards

1 x 100 recovery, swim
6 x 100 fast kick with fins and board - :15 rest
1 x 100 recovery, swim
800 yards
3700 cumulative yards

1 x 200 choice hard for time, off the block if possible
200 yards
3900 cumulative yards

6 x 75 IM drill (drop the free) - :15 rest
450 yards
4350 cumulative yards

1 x 100 choice hard for time, off the block if possible
1 x 100 easy recovery
1 x 50 choice hard for time, off the block if possible
250 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.