Kiefer Background

It's A Pull Party Swim Workout

By Stacey Kiefer, Masters Swim Coach

June 3, 2013

Swim Workout Description:

This workout is designed to get your shoulders in shape for summer swimming. Whether you fancy long course in the pool or outdoor open water swimming, you’ll be ready with a strong upper body.

Shorter Workout*

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Warm Up:
200 free easy
300 IM - 25 kick, 25 swim, 25 drill of each stroke
100 free easy
600 yards

Main set:
Complete the below set taking 1 - 2 minutes rest between each segment:
6 x 25 - hard free pull with buoy (no paddles) - :10 rest
6 x 50 - swim, choice of stroke, odds: build up, evens: build down - :15 rest
6 x 100 - free pull with paddles and buoy, at a hard but achievable interval that you can maintain getting about :05 rest
6 x 50 - swim, choice of stroke, odds: build up, evens: build down - :15 rest
6 x 25 - hard free pull with buoy (no paddles) - :10 rest
1500 yards
2100 cumulative yards

100 kick with board and fins
100 kick with no board on back or side with fins
200 yards
2300 cumulative yards

Complete the below set 3 times, taking :30 after each round. Must do at least 1 of the rounds non-freestyle.
50 pull moderate with pull buoy (no paddles), drop the buoy (quickly) swim a 25 sprint, then go right into a 25 easy swim.
300 yards
2600 cumulative yards

200 easy

 

Longer Workout*

  Download PDF Version

Warm Up:
300 free easy
500 IM - 25 kick, 25 swim, 25 drill, 25 swim, 25 drill of each stroke
200 free easy
1000 yards

Main set:
Complete the below set taking 1 - 2 minutes rest between each segment:
12 x 25 - hard free pull with buoy (no paddles) - :10 rest
6 x 50 - swim, choice of stroke, odds: build up, evens: build down - :15 rest
12 x 100 - free pull with paddles and buoy, at a hard but achievable interval that you can maintain getting about :05 rest
6 x 50 - swim, choice of stroke, odds: build up, evens: build down - :15 rest
12 x 25 - hard free pull with buoy (no paddles) - :10 rest
2400 yards
3400 cumulative yards

Complete the below set 3 times, kicking with fins:
100 kick with board
100 kick with no board on back or side
600 yards
4000 cumulative yards

Complete the below set 6 times, taking :30 after each round. Must do at least 3 of the rounds non-freestyle.
50 pull moderate with pull buoy (no paddles), drop the buoy (quickly) swim a 25 sprint, then go right into a 25 easy swim.
600 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.