Kiefer Background

Intervals - The Clock Tells The Truth

By Stacey Kiefer, Masters Swim Coach

November 26, 2012

Swim Workout Description:

This workout focuses on holding intervals at increasing speeds.

Shorter Workout*

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Warm Up:
400 easy free
200 - 25 kick (on back or side)/25 swim, no free
100 IM drill
2 x 50 build, choice
800 yards

Main set:
200 choice kick with fins and board - middle 100 hard
200 yards
1000 cumulative yards

9 x 100 free completed as:
3 x 100 moderate tempo on an interval in which you get :05 rest
50 easy backstroke
3 x 100 faster pace and add :05 on to the interval from the first 3 - you should get :10+ rest
50 easy backstroke
3 x 100 an even faster pace (you should be working hard!) add :10 on to the interval from the first 3 - 100’s...you should get :15+ rest
1000 yards
2000 cumulative yards

200 choice kick with fins and board - first and last 50 hard
200 yards
2200 cumulative yards

300 pull with buoy and paddles completed as:
50 swim (pull), 25 scull
300 yards
2500 cumulative yards

4 x 25 - limit your breathing, stretch out your stroke. Challenge yourself to take as few strokes as possible - :10 rest
100 yards
2600 cumulative yards

200 easy



Longer Workout*

  Download PDF Version

Warm Up:
400 easy free
200 - 25 kick (on back or side)/25 swim, no free
100 IM drill
6 x 50 build, choice
1000 yards

Main set:
200 choice kick with fins and board - middle 100 hard
200 yards
1200 cumulative yards

18 x 100 free completed as:
6 x 100 moderate tempo on an interval in which you get :05 rest
100 easy backstroke
6 x 100 faster pace and add :05 on to the interval from the first 6 - you should get :10+ rest
100 easy backstroke
6 x 100 an even faster pace (you should be working hard!) add :10 on to the interval from the first 6 - 100’s...you should get :15+ rest
2000 yards
3200 cumulative yards

200 choice kick with fins and board - first and last 50 hard
200 yards
3400 cumulative yards

400 pull with buoy and paddles completed as:
50 swim (pull), 25 scull
400 yards
3800 cumulative yards

12 x 50 no free - mix up the strokes - every 3rd 50 is all out sprint - :10 rest
600 yards
4400 cumulative yards

8 x 25 - limit your breathing, stretch out your stroke. Challenge yourself to take as few strokes as possible - :10 rest
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.