Kiefer Background

Playing with Tempo and Speed

By Stacey Kiefer, Masters Swim Coach

August 29, 2012

Swim Workout Description:

This workout is designed to familiarize swimmers with their various speed capabilities.

Shorter Workout*

  Download PDF Version

Warm Up:
400 free easy
50 back easy = 25 kick on back, 25 drill
50 breast easy = 25 kick on back, 25 drill
50 fly easy = 25 kick on back, 25 drill
100 IM perfect stroke
2 x 25 choice, build
700 yards

Main Set:
300 pull with paddles and buoy alternating 25 hard/25 easy
300 yards
1000 cumulative yards

5 minutes of kicking - watch the clock, alternate kicking :30 fast, :30 slow. Ok to use board and fins, but NO STOPPING!
300 yards
1300 cumulative yards

Ladder: swim free tempo pace, :06 rest after each distance:
25, 50, 75, 100, 75, 50, 25
400 yards
1700 cumulative yards

50 easy kick on back
Ladder: swim NO free tempo pace, :06 rest after each distance:
25, 50, 75, 50, 25 (easy 25 swim to starting side)
300 yards
2000 cumulative yards

Speed Machine! 200 swim your choice, completed as: 25 as hard as possible, fast flip turn into 25 super easy, open turn back into 25 hard (keep repeating). Make sure that the 25 hard is the same stroke as the 25 easy. No rest...the easy length is the recovery.
200 yards
2200 cumulative yards

8 x 25 completed as odd lengths drill, even lengths steady perfect stroke swim. Mix up the strokes - at least half non-freestyle - :15 rest
200 yards
2400 cumulative yards

2 x 25, walk back sprints off the blocks (if possible)
50 yards
2450 cumulative yards

200 easy

Longer Workout*

  Download PDF Version

Warm Up:
400 free easy
100 back easy = 25 kick on back, 25 drill, 25 kick on back, 25 drill
100 breast easy = 25 kick on back, 25 drill, 25 kick on back, 25 drill
100 fly easy = 25 kick on back, 25 drill, 25 kick on back, 25 drill
100 IM perfect stroke
4 x 25 choice, build
900 yards

Main Set:
500 pull with paddles and buoy alternating 25 hard/25 easy
500 yards
1400 cumulative yards

10 minutes of kicking - watch the clock, alternate kicking :30 fast, :30 slow. Ok to use board and fins, but NO STOPPING!
500 yards
1900 cumulative yards

Ladder: swim free tempo pace, :06 rest after each distance:
25, 50, 75, 100, 125, 150, 125, 100, 75, 50, 25
900 yards
2800 cumulative yards

100 easy kick on back
Ladder: swim NO free tempo pace, :06 rest after each distance:
25, 50, 75, 100, 75, 50, 25
500 yards
3300 cumulative yards

Speed Machine! 500 swim your choice, completed as: 25 as hard as possible, fast flip turn into 25 super easy, open turn back into 25 hard (keep repeating). Make sure that the 25 hard is the same stroke as the 25 easy. No rest...the easy length is the recovery.
500 yards
3800 cumulative yards

16 x 25 completed as odd lengths drill, even lengths steady, perfect stroke swim. Mix up the strokes - at least half non-freestlye. :15 rest
400 yards
4200 cumulative yards

2 x 25, walk back sprints off the blocks (if possible)
50 yards
4250 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.

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