Kiefer Background

Pace and Endurance

By Stacey Kiefer, Masters Swim Coach

September 12, 2012

Swim Workout Description:

In this workout you will enjoy mastering pace swimming with short and long distances, while building your endurance level.

Shorter Workout*

  Download PDF Version

Warm Up:
300 free easy
100 IM kick
100 IM drill
4 x 50 - 25 drill easy, 25 swim build - mix up the strokes
700 yards

Main Set:
2 x 300 tempo free - try to maintain the same pace for both, but a comfortably fast pace - :20 rest
1 x 50 easy stroke - non free - recovery
2 x 100 negative split free (2nd 50 faster than the 1st 50) - :15 rest
1 x 50 easy stroke - non free - recovery
2 x 50 hard free - How fast can you go? :30 rest
1 x 50 easy stroke - non free - recovery
1050 yards
1750 cumulative yards

2 x 25 scull - with pull buoy, no paddles - :10 rest
2 x 50 pull - with pull buoy and paddles (mix up the strokes) - :10 rest
2 x 25 scull - with pull buoy, no paddles - :10 rest
2 x 50 kick - with fins and board - :10 rest
2 x 25 scull - with pull buoy, no paddles - :10 rest
350 yards
2100 cumulative yards

16 x 25 - mix up the strokes. Swim at a fast pace that can be maintained for all 16. This is a touch and go style set only :05 rest. You should feel pretty tired after completing this set!
400 yards
2500 cumulative yards

100 non-traditional stroke (Pick something crazy like feet first or underwater freestyle..something you will enjoy!)
100 yards
2600 cumulative yards

200 easy

Longer Workout*

  Download PDF Version

Warm Up:
400 free easy
100 IM kick
100 IM drill
100 IM swim
4 x 50 - 25 drill easy, 25 swim build - mix up the strokes
900 yards

Main Set:
2 x 400 tempo free - try to maintain the same pace for both, but a comfortably fast pace - :20 rest
1 x 100 easy stroke - non free - recovery
2 x 200 negative split free (2nd 100 faster than the 1st 100) - :15 rest
1 x 100 easy stroke - non free - recovery
2 x 100 hard free - How fast can you go? :30 rest
1 x 100 easy stroke - non free - recovery
1700 yards
2600 cumulative yards

4 x 25 scull - with pull buoy, no paddles - :10 rest
4 x 50 pull - with pull buoy and paddles (mix up the strokes) - :10 rest
4 x 25 scull - with pull buoy, no paddles - :10 rest
4 x 50 kick - with fins and board - :10 rest
4 x 25 scull - with pull buoy, no paddles - :10 rest
700 yards
3300 cumulative yards

8 x 50 - :10 rest, completed as:
25 fly/25 back
25 back/25 breast
25 breast/25 free
25 free/25 fly
(repeat set)
400 yards
3700 cumulative yards

24 x 25 - mix up the strokes. Swim at a fast pace that can be maintained for all 24. This is a touch and go style set only :05 rest. You should feel pretty tired after completing this set!
600 yards
4300 cumulative yards

100 non-traditional stroke (Pick something crazy like feet first or underwater freestyle..something you will enjoy!)
100 yards
4400 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.