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Happy New Year 2014 Swim Workout

By Stacey Kiefer, Masters Swim Coach

December 30, 2013

Swim Workout Description:

Countdown to 2014 with short distance speed sets. Have fun and Happy New Year!

Shorter Workout*

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Warm Up:
400 nice and long warm-up
4 x 25 drill - 1 of each stroke, your choice of drill
4 x 25 kick on your back
4 x 25 swim - 1 of each stroke, perfect stroke
700 yards

Main set:
6 x 75 - free, holding the fastest interval you can maintain, getting around :03-:04 rest
450 yards
1150 cumulative yards

14 x 25 - your choice of stroke, holding a fast pace - :10 rest
350 yards
1500 cumulative yards

6 x 75 completed as 25 Kick with board (no fins)/25 Pull with buoy (no paddles)/25 Swim - rotating through the strokes so #1 is fly, #2 is back, etc...take your pull buoy with you on the first one. - :10 rest
450 yards
1950 cumulative yards

Swim the whole below set straight through, taking :10 after each 25. This should be completed at a good tempo pace...while having lots of fun! Cheers! It’s your last workout of 2013! Take :10 rest after each 25.
7 x 25 - fly (hold your stroke together, you can do this)
6 x 25 - back
5 x 25 - breast
4 x 25 - free
3 x 25 - kick, underwater
2 x 25 - scull
1 x 25 - Swim, as fast as you can from a dive!!!
HAPPY NEW YEAR!
700 yards
2650 cumulative yards

200 easy

Longer Workout*

  Download PDF Version

Warm Up:
600 nice and long warm-up
4 x 50 drill - 1 of each stroke, your choice of drill
4 x 25 kick on your back
4 x 25 swim - 1 of each stroke, perfect stroke
1000 yards

Main set:
13 x 100 - free, holding the fastest interval you can maintain, getting around :03-:04 rest
2:00 rest
14 x 25 - swim, stroke - no free, holding a fast pace - :10 rest
1650 yards
2650 cumulative yards

13 x 75 completed as 25 Kick with board (no fins)/25 Pull with buoy (no paddles)/25 Swim - rotating through the strokes so #1 is fly, #2 is back, etc...take your pull buoy with you on the first one. - :10 rest. When you finish, swim an easy length down to the starting end.
2:00 rest
14 x 25 - freestyle, holding a fast pace - :10 rest
1350 yards
4000 cumulative yards

Swim the whole below set straight through, taking :10 after each 25. This should be completed at a good tempo pace...while having lots of fun! Cheers! It’s your last workout of 2013! Take :10 rest after each 25.
7 x 25 - fly (hold your stroke together, you can do this)
6 x 25 - back
5 x 25 - breast
4 x 25 - free
3 x 25 - kick, underwater
2 x 25 - scull
1 x 25 - Swim, as fast as you can from a dive!!!
HAPPY NEW YEAR!
700 yards
4700 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.