Kiefer Background

Long and Stretched Out vs. Fast Swim Workout

By Stacey Kiefer, Masters Swim Coach

June 24, 2013

Swim Workout Description:

This workout focuses on a long and stretched out stroke immediately followed by fast swimming. Changing gears is an important drill in swimming faster.

Shorter Workout*

  Download PDF Version

Warm Up:
200 free easy
50 double arm backstroke
100 free moderate
100 IM drill
50 choice
8 x 25 - kick half the length in streamline position on front or back, swim half the length
700 yards

Main set:
Complete the below set 2 times. Round 1 free, round 2 choice:
50 long and stretched out - :10 rest
100 fast - :20 rest
50 long and stretched out - :10 rest
150 fast - :25 rest
50 long and stretched out - :10 rest
200 fast - :30 rest
1200 yards
1900 cumulative yards

200 freestyle drill completed as 50 catch-up, 50 fingertip drag drill, 50 - 6 kick/1 stroke, 50 as few strokes as possible
200 yards
2100 cumulative yards

Complete the below kick set 2 times, with fins:
75 hard kick with board, take :10 rest and drop the board (keep the fins on), 50 hard fly kick on back - :15 rest
250 yards
2350 cumulative yards

Complete the below set 2 times. Round 1 free, round 2 non-free:
25 long and stretched out - :10 rest
25 fast - :20 rest
25 long and stretched out - :10 rest
50 fast - :25 rest
250 yards
2600 cumulative yards

200 easy

 

Longer Workout*

  Download PDF Version

Warm Up:
200 free easy
100 double arm backstroke
200 free moderate
100 IM drill
200 choice (mix it up)
8 x 25 - kick half the length in streamline position on front or back, swim half the length
1000 yards

Main set:
300 pull with paddles and buoy, thinking about a long and strong stroke
300 yards
1300 cumulative yards

Complete the below set 3 times. Round 1 and 3 are free, round 2 is choice:
50 long and stretched out - :10 rest
100 fast - :20 rest
50 long and stretched out - :10 rest
150 fast - :25 rest
50 long and stretched out - :10 rest
200 fast - :30 rest
1800 yards
3100 cumulative yards

200 freestyle drill completed as 50 catch-up, 50 fingertip drag drill, 50 - 6 kick/1 stroke, 50 as few strokes as possible
200 yards
3300 cumulative yards

Complete the below kick set 4 times, with fins:
75 hard kick with board, take :10 rest and drop the board (keep the fins on), 50 hard fly kick on back - :15 rest
500 yards
3800 cumulative yards

300 free breathing every 3rd and 5th stroke by 25 - recovery
300 yards
4100 cumulative yards

Complete the below set 4 times. Round 1 and 3 are free, round 2 and 4 are non-free:
25 long and stretched out - :10 rest
25 fast - :20 rest
25 long and stretched out - :10 rest
50 fast - :25 rest
500 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.