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Pacing Practice

By Stacey Kiefer, Masters Swim Coach

May 16, 2012

Kiefer is more than an aquatic merchant; we're a team of athletes with a vast knowledge and love for the water that we're eager to share. The swim workouts that you will find in this section 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.

Workout Focus: Pacing Practice

Shorter Workout

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Warm Up:
300 easy free
100 backstroke: 50 double arm backstroke/50 swim easy
100 reach & roll free (hold reach for 2 seconds)
100 breaststroke: 50 3-second glide/50 swim easy
4 x 25 - 1 each stroke, build
700 yards

Main Set:
For the below pacing sets, pick a pace that is slightly uncomfortable, but you could maintain if you were doing an hour straight swim.

Pacing - try to maintain the exact finish time for both 200's
2 x 200 - :30 rest after each

4 x 75 kick with board & fins - :10 rest

Pacing - try to maintain the exact finish time for all 3 - 100's
3 x 100 - :20 rest after each

4 x 75 pull, scull, pull with buoy and paddles - :10 rest

Pacing - try to maintain the exact finish time for all 4 - 50's
4 x 50 - :10 rest after each
1500 yards
2200 cumulative yards

4 x 75 IM rotate strokes - :10 rest
#1 fly, back, breast
#2 free, fly, back
#3 breast, free, fly
#4 back, breast, free
300 yards
2500 cumulative yards

4 x Breakout 25’s: push off the wall as hard as you can, tight streamline, perfect breakout, fast 2 to 3 strokes then swim easy to the wall. Your choice of strokes - :10 rest
100 yards
2600 cumulative yards

200 easy  

Longer Workout

  Download PDF Version

Warm Up:
400 easy free
100 backstroke: 50 double arm backstroke/50 swim easy
100 reach & roll free (hold reach for 2 seconds)
100 breaststroke: 50 3-second glide/50 swim easy
100 catch-up free
4 x 25 - 1 each stroke, build
900 yards

Main Set:
For the below pacing sets, pick a pace that is slightly uncomfortable, but you could maintain if you were doing an hour straight swim.

Pacing - try to maintain the exact finish time for both 300's
2 x 300 - :30 rest after each

6 x 75 kick with board & fins - :10 rest

Pacing - try to maintain the exact finish time for all 3 - 200's
3 x 200 - :20 rest after each

6 x 75 pull, scull, pull with buoy and paddles - :10 rest

Pacing - try to maintain the exact finish time for all 4 - 100's
4 x 100 - :10 rest after each
2500 yards
3400 cumulative yards

400 IM - 25 swim, 25 left arm, 25 right arm, :05 rest then 25 HARD of each stroke
400 yards
3800 cumulative yards

4 x 75 IM rotate strokes - :10 rest
#1 fly, back, breast
#2 free, fly, back
#3 breast, free, fly
#4 back, breast, free
300 yards
4100 cumulative yards

4 x Breakout 25’s: push off the wall as hard as you can, tight streamline, perfect breakout, fast 2 to 3 strokes then swim easy to the wall. Your choice of strokes - :10 rest
100 yards
4200 cumulative yards

200 easy

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