Kiefer Background

Hunger Fetching Hundreds - Turkey Day Preparation Swim Workout

By Stacey Kiefer, Masters Swim Coach

November 25, 2013

Swim Workout Description:

This workout focuses on hundreds, changing often - no boring workout here!

Shorter Workout*

  Download PDF Version

Warm Up:
300 easy free
8 x 50 IM order (2 of each stroke) odds: drill, evens: kick
700 yards

Main set:
Take 1:00 rest between sets.
3 x 100 free, as hard as possible - :45 rest after each
300 yards
1000 cumulative yards

3 x 100 free, pull with buoy (no paddles) - use swimmer's snorkel if you have one - if not, breathe every 5th stroke - :15 rest
300 yards
1300 cumulative yards

3 x 100 choice, alternating #1 - first 25 is fast swim, remaining lengths are drill - #2 - second 25 is fast swim, first and last lengths are drill, #3 - third 25 is fast swim, first two lengths are drill - :10 rest
300 yards
1600 cumulative yards

3 x 100 IM swim - :15 rest
300 yards
1900 cumulative yards

3 x 100 kick hard with board, no fins - :20 rest
300 yards
2200 cumulative yards

3 x 100 pull with buoy and paddles, build within each 100 - :10 rest
300 yards
2500 cumulative yards

1 x 100 as hard as possible - choice, off the blocks for time
100 yards
2600 cumulative yards

200 easy

Longer Workout*

  Download PDF Version

Warm Up:
400 easy free
8 x 50 IM order (2 of each stroke) odds: drill, evens: kick
8 x 25 swim choice, build each one
1000 yards

Main set:
Take 1:00 rest between sets.
4 x 100 free, as hard as possible - :45 rest after each
400 yards
1400 cumulative yards

4 x 100 fly or back, kick on back - :20 rest after each
400 yards
1800 cumulative yards

4 x 100 free, pull with buoy (no paddles) - use swimmer's snorkel if you have one - if not, breathe every 5th stroke - :15 rest
400 yards
2200 cumulative yards

4 x 100 choice, alternating #1 - first 25 is fast swim, remaining lengths are drill - #2 - second 25 is fast swim, other lengths are drill, #3 - third 25 is fast swim...etc. - :10 rest
400 yards
2600 cumulative yards

4 x 100 IM swim - :15 rest
400 yards
3000 cumulative yards

4 x 100 kick hard with board, no fins - :20 rest
400 yards
3400 cumulative yards

4 x 100 backstroke, negative split (increase speed with each 100) - :15 rest
400 yards
3800 cumulative yards

4 x 100 pull with buoy and paddles, build within each 100 - :10 rest
400 yards
4200 cumulative yards

4 x 100 as hard as possible - choice, #4 off the blocks for time - :45 rest
400 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.