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Playing with Speed & Distance

By Stacey Kiefer, Masters Swim Coach

May 30, 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: Playing with Speed and Distance

Shorter Workout

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Warm Up:
400 free easy
200 stroke easy
100 IM drill
100 IM kick on back
100 IM swim, easy
900 yards

Main Set:
Free: build the speed as the distance decreases
1 x 200 faster than moderate tempo - :10 rest
2 x 50 easy kick - :05 rest
2 x 100 hard but not 100% - :10 rest
2 x 50 easy kick - :05 rest
3 x 50 FAST! - :10 rest
750 yards
1650 cumulative yards

300 choice easy - 50 kick/25 swim (kicking on back, no board/no fins)
300 yards
1950 cumulative yards

4 x 50 pull with buoy and paddles - find an interval that gives :05 -:10 rest
200 yards
2150 cumulative yards

300 rotate: 25 Tarzan drill, 25 double-arm backstroke, 25 sprint-choice
300 yards
2450 cumulative yards

2 x starts from block - swim hard to middle of pool, easy back to the wall.
50 yards
2500 cumulative yards

200 easy

Longer Workout

  Download PDF Version

Warm Up:
400 free easy
200 stroke easy
100 IM drill
100 IM kick on back
100 IM swim, easy
900 yards

Main Set:
Free: build the speed as the distance decreases
2 x 300 moderate tempo - :10 rest
2 x 50 easy kick - :05 rest
3 x 200 faster than moderate tempo - :10 rest
2 x 50 easy kick - :05 rest
4 x 100 hard but not 100% - :10 rest
2 x 50 easy kick - :05 rest
5 x 50 HARD! - :10 rest
2150 yards
3050 cumulative yards

300 choice easy - 50 kick/25 swim (kicking on back, no board/no fins)
300 yards
3350 cumulative yards

8 x 50 pull with buoy and paddles - find an interval that gives :05 -:10 rest
400 yards
3750 cumulative yards

300 rotate: 25 Tarzan drill, 25 double-arm backstroke, 25 sprint-choice
300 yards
4050 cumulative yards

2 x starts from block - swim hard to middle of pool, easy back to the wall.
50 yards
4100 cumulative yards

200 easy

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