Kiefer Background

Kick Your Butt Swim Workout

By Stacey Kiefer, Masters Swim Coach

March 11, 2013

Swim Workout Description:

This workout combines hard kick sets with hard swim sets. It’s guaranteed to KICK YOUR BUTT!

Shorter Workout*

  Download PDF Version

Warm Up:
300 easy swim
200 easy drill, your choice
100 IM kick (no fins)
100 IM swim, easy
700 yards

Main set:
4 x 50 kick, hard with board and fins - find an interval in which you get :05 rest
200 yards
900 cumulative yards

4 x 200 free :10 rest after each, completed as:
#1 build up
#3 middle 100 hard
#3 negative split (second 100 is faster than first 100)
#4 hard!
800 yards
1700 cumulative yards

8 x 25 kick, hard with board and fins - find an interval in which you get :05 rest
200 yards
1900 cumulative yards

2 x 200 - one choice, one IM - both build within each 50 - :20 rest
400 yards
2300 cumulative yards

100 scull, ok to kick very lightly
200 easy pull choice with buoy and paddles, stretch it out
300 yards
2600 cumulative yards

200 easy

 

Longer Workout*

  Download PDF Version

Warm Up:
300 easy swim
300 easy drill, your choice
200 IM kick (no fins)
100 IM swim, easy
900 yards

Main set:
8 x 50 kick, hard with board and fins - find an interval in which you get :05 rest
400 yards
1300 cumulative yards

4 x 200 free :10 rest after each, completed as:
#1 build up
#3 middle 100 hard
#3 negative split (second 100 is faster than first 100)
#4 hard!
800 yards
2100 cumulative yards

16 x 25 kick, hard with board and fins - find an interval in which you get :05 rest
400 yards
2500 cumulative yards

2 x 400 - one choice, one IM - both build within each 100 - :20 rest
800 yards
3300 cumulative yards

200 butterfly kick on back with fins
200 yards
3500 cumulative yards

300 easy pull choice with buoy and paddles, stretch it out
200 scull, ok to kick very lightly
300 easy pull choice with buoy and paddles, stretch it out
800 yards
4300 cumulative yards

4 x (50 swim build, 25 kick hard - no board, no fins) - :10 rest
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.