Kiefer Background

Shark Attack Swim Workout

By Stacey Kiefer, Masters Swim Coach

September 30, 2013

Swim Workout Description:

This workout focuses on adjusting speed very quickly by incorporating explosive swimming within sets. When you see the word ATTACK, push it to your max effort!!

Shorter Workout*

  Download PDF Version

Warm Up:
200 easy free
200 IM - 25 kick/25 drill
200 free drill - rotate 50 catch-up/50 fingertip drag drill
100 - reverse order IM
700 yards

Main set:
It’s time to attack like a megalodon! In this set you will swim at a moderate pace and then attack your prey (swimming super fast) when you see the word ATTACK!
4 lengths moderate, 25 ATTACK, 4 lengths moderate, 25 ATTACK
:40 rest
3 lengths moderate, 25 ATTACK, 3 lengths moderate, 25 ATTACK
:50 rest
2 lengths moderate, 25 ATTACK, 2 lengths moderate, 25 ATTACK
1:00 rest
1 length moderate, 25 ATTACK, 1 length moderate, 25 ATTACK
700 yards
1400 cumulative yards

4 x 75 kick with board and fins - :10 rest - completed as:
#1 - 2 = 25 moderate/25 ATTACK/25 moderate
#3 - 4 = 25 hard/25 moderate/25 hard
300 yards
1700 cumulative yards

4 x 75 pull with buoy and paddles - :10 rest - completed as:
#1 - 2 = 25 moderate/25 ATTACK/25 moderate
#3 - 4 = 25 hard/25 moderate/25 hard
300 yards
2000 cumulative yards

4 x 100 - :10 rest, completed as:
Odds stroke: 25 drill, 50 distance per stroke (count your strokes - try to keep the number low), 25 ATTACK
Evens free moderate: breathing every 3rd/5th/7th/5th stroke by 25
400 yards
2400 cumulative yards

8 x 25 - :15 rest, completed as:
#1 - 4 = hard underwater fly kick on your back as far as you can go - once you surface, swim backstroke easy to the wall
#5 - 8 = swim, your choice, ATTACK!
200 yards
2600 cumulative yards

200 easy

Longer Workout*

  Download PDF Version

Warm Up:
200 easy free
300 IM - 25 kick/25 drill/25 swim
200 free drill - rotate 50 catch-up/50 fingertip drag drill
300 - reverse order IM - 25 swim/25 drill/ 25 kick
1000 yards

Main set:
It’s time to attack like a megalodon! In this set you will swim at a moderate pace and then attack your prey (swimming super fast) when you see the word ATTACK!
6 lengths moderate, 25 ATTACK, 6 lengths moderate, 25 ATTACK
:20 rest
5 lengths moderate, 25 ATTACK, 5 lengths moderate, 25 ATTACK
:20 rest
4 lengths moderate, 25 ATTACK, 4 lengths moderate, 25 ATTACK
:40 rest
3 lengths moderate, 25 ATTACK, 3 lengths moderate, 25 ATTACK
:50 rest
2 lengths moderate, 25 ATTACK, 2 lengths moderate, 25 ATTACK
1:00 rest
1 length moderate, 25 ATTACK, 1 length moderate, 25 ATTACK
50 easy
1400 yards
2400 cumulative yards

8 x 75 kick with board and fins - :10 rest - completed as:
#1 - 4 = 25 moderate/25 ATTACK/25 moderate
#5 - 8 = 25 hard/25 moderate/25 hard
600 yards
3000 cumulative yards

8 x 75 pull with buoy and paddles - :10 rest - completed as:
#1 - 4 = 25 moderate/25 ATTACK/25 moderate
#5 - 8 = 25 hard/25 moderate/25 hard
600 yards
3600 cumulative yards

8 x 100 - :10 rest, completed as:
Odds stroke: 25 drill, 50 distance per stroke (count your strokes - try to keep the number low), 25 ATTACK
Evens free moderate: breathing every 3rd/5th/7th/5th stroke by 25
800 yards
4400 cumulative yards

8 x 25 - :15 rest, completed as:
#1 - 4 = hard underwater fly kick on your back as far as you can go - once you surface, swim backstroke easy to the wall
#5 - 8 = swim, your choice, ATTACK!
200 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.