Kiefer Background

Interval Work for Short Distance

By Stacey Kiefer, Masters Swim Coach

October 24, 2012

Swim Workout Description:

It is important to be able to hold a constant pace in swimming. This workout will help you learn what pace/interval is good for you.

Shorter Workout*

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Warm Up:
400 easy free
100 IM drill
4 x 50 - 25 scull/25 swim build - mix up the strokes
700 yards

Main Set:
The swim and pull portions of the below set should be done at a medium-fast past focusing on staying consistent and making the interval.
4 x 75 IM=25 fly,back,breast - pick an interval that gives :05 - :10 rest
4 x 75 kick with board and fins - :05 rest
4 x 75 pull with paddles and buoy - pick an interval that gives :05 rest
4 x 75 kick with board and fins - :05 rest
4 x 75 swim free or stroke - pick an interval that gives :05 rest
1500 yards
2200 cumulative yards

16 x 25 completed as 5 rounds of 4 - 25’s:
25 left arm only - :05 rest
25 right arm only - :05 rest
25 build (full stroke) - :10 rest
25 FAST! - :15 rest
Round #1 = fly, #2 = free, #3 = breast, #4 = back
400 yards
2600 cumulative yards

200 easy

Longer Workout*

  Download PDF Version

Warm Up:
500 easy free
200 IM drill
100 kick on back (no fins)
4 x 50 - 25 scull/25 swim build - mix up the strokes
1000 yards

Main Set:
The swim and pull portions of the below set should be done at a medium-fast past focusing on staying consistent and making the interval.
8 x 75 IM=25 fly,back,breast - pick an interval that gives :05 - :10 rest
4 x 75 kick with board and fins - :05 rest
8 x 75 pull with paddles and buoy - pick an interval that gives :05 rest
4 x 75 kick with board and fins - :05 rest
8 x 75 swim free or stroke - pick an interval that gives :05 rest
2700 yards
3700 cumulative yards

20 x 25 completed as 5 rounds of 4 - 25’s:
25 left arm only - :05 rest
25 right arm only - :05 rest
25 build (full stroke) - :10 rest
25 FAST! - :15 rest
Round #1 = fly, #2 = free, #3 = back, #4 = free, #5 = breast
500 yards
4200 cumulative yards

300 free - every 3rd length fast
300 yards
4500 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.