Kiefer Background

Hardcore or Hollywood Swim Workout

By Stacey Kiefer, Masters Swim Coach

October 7, 2013

Swim Workout Description:

Finish most sets at a much harder pace than you start them. Ramp it up and enjoy this hardcore swim workout.

Shorter Workout*

  Download PDF Version

Warm Up:
200 easy free
100 kick on side or back
300 IM - 25 drill, 25 swim, 25 drill of each stroke
4 x 25 choice, working of perfect stroke
700 yards

Main set:
Complete the below set 2 times through, choosing a different stroke for each round:
4 x 25 relaxed - :10 rest
3 x 50 build - :10 rest
2 x 75 slightly faster than moderate - :15 rest
1 x 100 hard - 1:00 rest
1000 yards
1700 cumulative yards

4 x 50 kick with board and fins, holding the best pace you can keep, this is fast kicking - :10 rest
200 yards
1900 cumulative yards

Complete the below pull set with paddles and buoys 3 times through:
75 slightly faster than moderate - :10 rest, 25 hard - :15 rest
300 yards
2200 cumulative yards

8 x 25 swim 2 of each stroke, completed as #1 steady, #2 sprint - :15 rest after each
200 yards
2400 cumulative yards

200 hard...can be swim, pull, kick, scull, a combination of different things...whatever you want, just needs to be hard! End with a challenge!
200 yards
2600 cumulative yards

200 easy

Longer Workout*

  Download PDF Version

Warm Up:
300 easy free
200 kick on side or back
300 IM - 25 drill, 25 swim, 25 drill of each stroke
8 x 25 choice, working of perfect stroke
1000 yards

Main set:
Complete the below set 4 times through - 1 round of each stroke:
4 x 25 relaxed - :10 rest
3 x 50 build - :10 rest
2 x 75 slightly faster than moderate - :15 rest
1 x 100 hard - 1:00 rest
2000 yards
3000 cumulative yards

10 x 50 kick with board and fins, holding the best pace you can keep, this is fast kicking - :10 rest
500 yards
3500 cumulative yards

Complete the below pull set with paddles and buoys 4 times through:
75 slightly faster than moderate - :10 rest, 25 hard - :15 rest
400 yards
3900 cumulative yards

20 x 25 swim 5 of each stroke, completed as #1 & 2 steady, #3 & 4 build, #5 sprint - :15 rest after each
500 yards
4400 cumulative yards

200 hard...can be swim, pull, kick, scull, a combination of different things...whatever you want, just needs to be hard! End with a challenge!
200 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.