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Saving The Best For Last Swim Workout

By Stacey Kiefer, Masters Swim Coach

April 8, 2013

Swim Workout Description:

This workout focuses on building endurance and practicing perfect-stroke swimming, but presents the ultimate challenge with a hard time trial at the end. Make it a good one!

Shorter Workout*

  Download PDF Version

Warm Up:
300 easy free
200 IM drill
100 IM kick - no board/no fins
8 x 25 choice, odds: easy, evens: build
800 yards

Main set:
Complete the below set at a slightly faster than moderate pace - take :15 rest after each distance:
100 IM swim
100 choice - alternating 25 kick - no board/no fins, 25 swim
100 free
100 IM - alternating 25 drill, 25 swim
100 free
100 IM swim
600 yards
1400 cumulative yards

Complete the below set as directed, taking 1 minute between sub-sets:
4 x 25 choice slow, perfect stroke - :05 rest
4 x 50 hard kick choice with board and fins - :10 rest
4 x 75 pull free with buoy and paddles, breathing every 3/5/7 strokes by 25 - :15 rest
600 yards
2000 cumulative yards

TIME TRIAL: 400 IM or 500 free - PUSH IT!
100 non-traditional super easy
600 yards
2600 cumulative yards

200 easy

 

Longer Workout*

  Download PDF Version

Warm Up:
500 easy free
200 IM drill
100 IM kick - no board/no fins
8 x 25 choice, odds: easy, evens: build
1000 yards

Main set:
Complete the below set at a slightly faster than moderate pace - take :15 rest after each distance:
200 IM swim
200 choice - alternating 25 kick - no board/no fins, 25 swim
200 free
200 IM - alternating 25 drill, 25 swim
200 free
200 IM swim
1200 yards
2200 cumulative yards

Complete the below set as directed, taking 1 minute between sub-sets:
8 x 25 choice slow, perfect stroke - :05 rest
8 x 50 hard kick choice with board and fins - :10 rest
8 x 75 pull free with buoy and paddles, breathing every 3/5/7 strokes by 25 - :15 rest
8 x 50 hard kick choice with board and fins - :10 rest
8 x 25 choice moderate, perfect stroke - :05 rest
1800 yards
4000 cumulative yards

TIME TRIAL: 400 IM or 500 free - PUSH IT!
100 non-traditional super easy
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.

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