Kiefer Background

Holiday Hustle Swim Workout

By Stacey Kiefer, Masters Swim Coach

November 18, 2013

Swim Workout Description:

This workout focuses on quick, quick, quick! You will enjoy sets that incorporate short, fast swimming... as well as several sets that include diving off the block.

Shorter Workout*

  Download PDF Version

Warm Up:
200 easy free
100 IM drill
100 swim, alternating 25 backstroke, 25 breaststroke
8 x 25 choice, kick to the middle of the pool, swim the rest of the length
600 yards

Main set:
4 x 100 pull with paddles and buoy completed as 25 right arm/25 left arm/50 full stroke - the full stroke is at a race pace - :15 rest
400 yards
1000 cumulative yards

4 x 75 from a dive, odds: 25 kick underwater/25 pull with no buoy/no paddles - just drag legs/25 perfect stroke - :15 rest
300 yards
1300 cumulative yards

4 x 50 no free, completed as 25 scull/25 swim build with a very hard finish - :15 rest
200 yards
1500 cumulative yards

3 x 150 with fins, completed as:
50 hard kick with board - drop the board quickly - go right into 50 hard swim - then go right into 50 easy recovery swim. Your choice of fly, back, or free - :10 rest
450 yards
1950 cumulative yards

4 x 100 moderate swim - :15 rest, completed as:
50 fly/25 back/25 breast
25 fly/50 back/25 breast
25 fly/25 back/50 breast
100 free
400 yards
2350 cumulative yards

10 x 25 fast, from a dive - the only rest you get is the time it takes to get out of the water plus :05 seconds - Hustle!!! - You should be breathing hard during this set! Your choice of stroke.
250 yards
2600 cumulative yards

200 easy

Longer Workout*

  Download PDF Version

Warm Up:
200 easy free
200 IM drill
200 kick, alternating 25 on back, 25 on side
200 swim, alternating 50 backstroke, 25 breaststroke, 25 butterfly
8 x 25 choice, kick to the middle of the pool, swim the rest of the length
1000 yards

Main set:
6 x 100 pull with paddles and buoy completed as 25 right arm/25 left arm/50 full stroke - the full stroke is at a race pace - :15 rest
600 yards
1600 cumulative yards

4 x 75 from a dive, odds: 25 kick underwater/25 pull with no buoy/no paddles - just drag legs/25 perfect stroke - :15 rest
300 yards
1900 cumulative yards

8 x 50 no free, completed as 25 scull/25 swim build with a very hard finish - :15 rest
400 yards
2300 cumulative yards

8 x 150 with fins, completed as:
50 hard kick with board - drop the board quickly - go right into 50 hard swim - then go right into 50 easy recovery swim. Your choice of fly, back, or free - :10 rest
1200 yards
3500 cumulative yards

8 x 100 moderate swim - :15 rest, completed as:
50 fly/25 back/25 breast
25 fly/50 back/25 breast
25 fly/25 back/50 breast
100 free
Repeat 1 time.
800 yards
4300 cumulative yards

12 x 25 fast, from a dive - the only rest you get is the time it takes to get out of the water plus :05 seconds - Hustle!!! - You should be breathing hard during this set! Your choice of stroke.
300 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.