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Serving Time with 600's Swim Workout

By Stacey Kiefer, Masters Swim Coach

October 21, 2013

Swim Workout Description:

This workout focuses on a variety of sets that total 600 yards. Whether swimming, kicking, or pulling this workout will be sure to drive you 600 crazy!

Shorter Workout*

  Download PDF Version

Warm Up:
300 free easy
100 kick on back, choice
100 IM drill
4 x 25 choice, perfect stroke
600 yards

Main set:
4 x 75 backstroke swim at tempo pace - :10 rest
4 x 50 backstroke kick - hard underwater dolphin kicks off the walls - :10 rest
4 x 25 backstroke swim at 100 backstroke pace (hard) - :15 rest
600 yards
1200 cumulative yards

6 x 100 free pull with paddles and buoy - odds relaxed, evens hard - :15 rest
600 yards
1800 cumulative yards

4 x 75 breaststroke swim at tempo pace - :10 rest
4 x 50 breaststroke kick with board - :10 rest
4 x 25 breaststroke swim at 100 breaststroke pace (hard) - :15 rest
600 yards
2400 cumulative yards

2 x 75 fly/free/fly swim by 25 at tempo pace - :10 rest
2 x 25 fly swim at 100 fly pace (hard) - :15 rest
200 yards
2600 cumulative yards

200 easy

Longer Workout*

  Download PDF Version

Warm Up:
600 free easy
100 kick on back, choice
200 IM drill
4 x 25 choice, perfect stroke
1000 yards

Main set:
4 x 75 backstroke swim at tempo pace - :10 rest
4 x 50 backstroke kick - hard underwater dolphin kicks off the walls - :10 rest
4 x 25 backstroke swim at 100 backstroke pace (hard) - :15 rest
600 yards
1600 cumulative yards

6 x 100 free pull with paddles and buoy - odds relaxed, evens hard - :15 rest
600 yards
2200 cumulative yards

4 x 75 breaststroke swim at tempo pace - :10 rest
4 x 50 breaststroke kick with board - :10 rest
4 x 25 breaststroke swim at 100 breaststroke pace (hard) - :15 rest
600 yards
2800 cumulative yards

6 x 100 free pull with paddles and buoy - tempo pace, breathing every 3rd/5th/3rd/5th stroke by 25 - :15 rest
600 yards
3400 cumulative yards

4 x 75 fly/free/fly swim by 25 at tempo pace - :10 rest
4 x 50 fly kick on back - hard underwater dolphin kicks off the walls - :10 rest
4 x 25 fly swim at 100 fly pace (hard) - :15 rest
600 yards
4000 cumulative yards

600 with fins - odd 50’s super fast kick (your choice to use board or not), evens moderate swim - all your choice of stroke but mix it up between back, fly, and free.
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.