Kiefer Background

Opposites Attract Swim Workout

By Stacey Kiefer, Masters Swim Coach

September 16, 2013

Swim Workout Description:

This workout focuses on alternating stroke and free and then switching to do the opposite within 2 major sets.

Shorter Workout*

  Download PDF Version

Warm Up:
100 easy free
100 easy choice
100 IM drill
100 IM kick, no board
4 x 50 odds free, evens no-free - perfect stroke
4 x 25 spin drill half length, easy half length (don’t think about perfect stroke, just spin your arms as fast as they can go)
700 yards

Main set:
Complete the below set swimming the free portions hard and the stroke portions at a moderate pace, unless otherwise directed:
50 free/25 fly/50 free/25 fly - :10 rest
50 free/25 back/50 free/25 back - :10 rest
50 free/25 breast/50 free/25 breast - :10 rest
100 IM hard - 1:00 rest
50 fly/25 free/50 fly/25 free - :10 rest
50 back/25 free/50 back/25 free - :10 rest
50 breast/25 free/50 breast/25 free - :10 rest
100 free hard - go right into 100 easy recovery
1200 yards
1900 cumulative yards

Complete the below set swimming the stroke portions hard and the free portions at a moderate tempo pace, unless otherwise directed:
25 free/25 fly/25 free - :10 rest
25 free/25 back/25 free - :10 rest
25 free/25 breast/25 free - :10 rest
100 IM hard - 1:00 rest
25 fly/25 free/25 fly - :10 rest
25 back/25 free/25 back - :10 rest
25 breast/25 free/25 breast - :10 rest
100 free hard - go right into 100 easy recovery
750 yards
2650 cumulative yards

200 easy

Longer Workout*

  Download PDF Version

Warm Up:
200 easy free
100 easy choice
200 IM drill
100 IM kick, no board
100 IM swim
4 x 50 odds free, evens no-free - perfect stroke
4 x 25 spin drill half length, easy half length (don’t think about perfect stroke, just spin your arms as fast as they can go)
1000 yards

Main set:
400 kick with board and fins, every 3rd length is super fast - feel the burn!
400 yards
1400 cumulative yards

Complete the below set swimming the free portions hard and the stroke portions at a moderate pace, unless otherwise directed:
50 free/25 fly/50 free/25 fly - :10 rest
50 free/25 back/50 free/25 back - :10 rest
50 free/25 breast/50 free/25 breast - :10 rest
200 IM hard - 1:00 rest
50 fly/25 free/50 fly/25 free - :10 rest
50 back/25 free/50 back/25 free - :10 rest
50 breast/25 free/50 breast/25 free - :10 rest
200 free hard - go right into 100 easy recovery
1400 yards
2800 cumulative yards

Complete the below set swimming the stroke portions hard and the free portions at a moderate pace, unless otherwise directed:
25 free/25 fly/25 free - :10 rest
25 free/25 back/25 free - :10 rest
25 free/25 breast/25 free - :10 rest
100 IM hard - 1:00 rest
25 fly/25 free/25 fly - :10 rest
25 back/25 free/25 back - :10 rest
25 breast/25 free/25 breast - :10 rest
100 free hard - go right into 100 easy recovery
750 yards
3550 cumulative yards

600 pull with paddles and buoy, every 3rd length is hard
600 yards
4150 cumulative yards

Locomotor-300 switching between free and stroke, slightly faster than moderate pace, completed as:
25 free/25 stroke, 50 free/50 stroke, 75 free/75 stroke
300 yards
4450 cumulative yards

6 x 25 choice of stroke, easy to middle, fast as possible sprint to wall...perfect finish! - :15 rest
150 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.