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No Fooling! Short Rest Intervals Swim Workout

By Stacey Kiefer, Masters Swim Coach

April 1, 2013

Swim Workout Description:

It may be April Fool’s Day, but it’s no joke that doing short rest intervals will make you a faster swimmer. Now, no FOOLING around doing this tough workout!

Shorter Workout*

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Warm Up:
400 easy free
300 IM - 25 kick/25 drill/25 swim of each stroke
700 yards

Main set:
3 x 50 - :10 rest - completed as:
25 fly/25 back
25 back/25 breast
25 breast/25 free
150 yards
850 cumulative yards

100 fly kick on back with fins
100 yards
950 cumulative yards

12 x 100 completed as below. Find an interval you can hold for free and for IM (2 different intervals) in which you are getting :05-:07 rest swimming at a good tempo pace. This should be a challenging set:
3 x 100 free
3 x 100 IM
2 x 100 free
2 x 100 IM
1 x 100 free
1 x 100 IM
1200 yards
2150 cumulative yards

4 x 50 kick with board and fins, working these at a good tempo pace - find an interval in which you are getting :05-:07 rest

50 swim choice, easy recovery

4 x 50 pull free with buoy and paddles, working these at a good tempo pace - find an interval in which you are getting :05-:07 rest

450 yards
2600 cumulative yards

200 easy

 

Longer Workout*

  Download PDF Version

Warm Up:
600 easy free
400 IM - 25 kick/50 drill/25 swim of each stroke
1000 yards

Main set:
6 x 50 - :10 rest - 2 each of:
25 fly/25 back
25 back/25 breast
25 breast/25 free
300 yards
1300 cumulative yards

200 fly kick on back with fins
200 yards
1500 cumulative yards

12 x 100 completed as below. Find an interval you can hold for free and for IM (2 different intervals) in which you are getting :05-:07 rest swimming at a good tempo pace. This should be a challenging set:
3 x 100 free
3 x 100 IM
2 x 100 free
2 x 100 IM
1 x 100 free
1 x 100 IM
1200 yards
2700 cumulative yards

200 fly kick on back with fins
200 yards
2900 cumulative yards

6 x 50 - :10 rest - 2 each:
25 free/25 breast
25 breast/25 back
25 back/25 fly
300 yards
3200 cumulative yards

4 x 125 kick with board and fins, working these at a good tempo pace - find an interval in which you are getting :05-:07 rest

150 swim choice, easy recovery

6 x 125 pull free with buoy and paddles, working these at a good tempo pace - find an interval in which you are getting :05-:07 rest
1400 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.