Kiefer Background

Ramp it Up, Slow it Down Swim Workout

By Stacey Kiefer, Masters Swim Coach

March 18, 2013

Swim Workout Description:

This workout focuses on ramping up speed while swimming then slowing it down with drill.

Shorter Workout*

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Warm Up:
300 easy free
100 kick on back
100 IM drill
4 x 25 swim, 1 of each stroke
600 yards

Main set:
5 x 150 - odds free, evens no free but has to be the same non-free stroke within each 150 - completed as:
125 swim build, 25 scull - :10 rest
750 yards
1350 cumulative yards

4 x 50 kick hard with board and fins - pick an interval in which you get :05 rest
200 yards
1550 cumulative yards

5 x 100 completed as:
75 swim free hard, 25 catch up drill - :10 rest
500 yards
2050 cumulative yards

4 x 50 pull moderate with buoy and paddles - pick an interval in which you get :05 rest
200 yards
2250 cumulative yards

4 x 75 completed as:
50 build choice, 25 butterfly kick on back in streamline position - :10 rest
300 yards
2550 cumulative yards

50 hard spint of your favorite stroke!
50 yards
2600 cumulative yards

200 easy

 

Longer Workout*

  Download PDF Version

Warm Up:
500 easy free
100 kick on back
100 IM drill
100 kick on side
100 IM drill
4 x 25 swim, 1 of each stroke
1000 yards

Main set:
8 x 150 - odds free, evens no free but has to be the same non-free stroke within each 150 - completed as:
125 swim build, 25 scull - :10 rest
1200 yards
2200 cumulative yards

10 x 50 kick hard with board and fins - pick an interval in which you get :05 rest
500 yards
2700 cumulative yards

8 x 100 completed as:
75 swim free hard, 25 catch up drill - :10 rest
800 yards
3500 cumulative yards

10 x 50 pull moderate with buoy and paddles - pick an interval in which you get :05 rest
500 yards
4000 cumulative yards

8 x 75 completed as:
50 build choice, 25 butterfly kick on back in streamline position - :10 rest
600 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.