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High Heart Rate

By Stacey Kiefer, Masters Swim Coach

August 10, 2011

Kiefer is more than an aquatic merchant; we're a team of athletes with a vast knowledge and love for the water that we're eager to share. The swim workouts that you will find in this section 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.

Workout Focus: Maintaining a high heart rate while working on endurance, breath control

Shorter Workout

 

Warm Up:
600 Stroke, relaxed focusing on keeping stroke long
400 IM (25 kick, 25 drill, 25 drill, 25 swim)
1000 yards

4 x 75 Kick (with or without a board) :10 rest
300 yards
1300 cumulative yards

Main set:
The below set is designed to be performed at a fairly fast pace with no
extra rest between each set of 100’s. For each set of 2, pick an interval that gives only :05 rest. Your heart rate should be high while completing this set.

4 sets of 2 x 100’s:
Set 1 = Free
Set 2 = 50 stroke/50 free
Set 3 = 100 IM
Set 4 = Free
800 yards
2100 cumulative yards

6 x 50 Free - :10 rest
#1 & #4 breathing every 3 strokes
#2 & #5 breathing every 5 strokes
#3 & #6 breathing every 7 strokes
300 yards
2400 cumulative yards

200 easy


Longer Workout

 

Warm Up:
600 Stroke, relaxed focusing on keeping stroke long
400 IM (25 kick, 25 drill, 25 drill, 25 swim)
1000 yards

8 x 75 Kick (with or without a board) :10 rest
600 yards
1600 cumulative yards

Main Set:
The below set is designed to be performed at a fairly fast pace with no
extra rest between each set of 100’s. For each set of 3, pick an interval that gives only :05 rest. Your heart rate should be high while completing this set.

4 sets of 3 x 100’s:
Set 1 = Free
Set 2 = 50 stroke/50 free
Set 3 = 100 IM
Set 4 = Free
1200 yards
2800 cumulative yards

3 x 200 Pull with paddles & buoy, freestyle - keep it long :10 rest
600 yards
3400 cumulative yards

6 x 50 Free - :10 rest
#1 & #4 breathing every 3 strokes
#2 & #5 breathing every 5 strokes
#3 & #6 breathing every 7 strokes
300 yards
3700 cumulative yards

200 Free drill easy 2 x (25 scull, 25 left arm, 25 right arm, 25 regular)
200 Back drill easy 2 x (25 scull, 25 left arm, 25 right arm, 25 regular)
400 yards
4100 cumulative yards

200 easy

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