Kiefer Background

Short Distance Swim Workouts

By Stacey Kiefer, Masters Swim Coach

September 21, 2011

Kiefer is more than an aquatic merchant; we're a team of athletes with a vast knowledge and love for the water that we're eager to share. The swim workouts that you will find in this section 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.

Workout Focus: Short distance tempo work

Shorter Workout

 

Warm Up:
300 free easy
300 IM (25 kick, 25 drill, 25 swim)
200 free easy
800 yards

Main Set:
The below set is done straight through at tempo pace with intervals that
give :05-:07 rest:
2 x 100 free pull with paddles and buoy
2 x 100 free swim
2 x 100 free kick with kickboard and fins
2 x 100 free swim
50 easy
2 x 50 stroke pull with paddles and buoy
2 x 50 stroke swim
2 x 50 stroke kick with kickboard, no fins
2 x 50 stroke swim
50 easy
1,300 yards
2,100 cumulative yards

4 x 50 scull - alternate sculling in front, under, and behind body :10 rest
200 yards
2,300 cumulative yards

The below set is performed by starting/ending in the middle of the pool:
4 x 50 choice (2 flipturns) work the turns on 1:00
4 x 25 choice (1 flipturn) work the streamline out of the turn on :40
300 yards
2,600 cumulative yards

200 cool down


Longer Workout

 

Warm Up:
350 free easy
300 IM (25 kick, 25 drill, 25 swim)
250 free easy
200 IM (25 drill, 25 swim)
1,100 yards

Main Set:
The below set is done straight through at tempo pace with intervals that
give :05-:07 rest:
3 x 100 free pull with paddles and buoy
3 x 100 free swim
3 x 100 free kick with kickboard and fins
3 x 100 free swim
100 easy
3 x 50 stroke pull with paddles and buoy
3 x 50 stroke swim
3 x 50 stroke kick with kickboard, no fins
3 x 50 stroke swim
100 easy
2,000 yards
3,100 cumulative yards

8 x 50 kick on back, odds fly kick, evens back kick (no board/fins) :10 rest
100 easy
500 yards
3,600 cumulative yards

6 x 50 scull - alternate sculling in front, under, and behind body :10 rest
100 easy
400 yards
4,000 cumulative yards

The below set is performed by starting/ending in the middle of the pool:
4 x 50 choice (2 flipturns) work the turns on 1:00
8 x 25 choice (1 flipturn) work the streamline out of the turn on :40
400 yards
4,400 cumulative yards

200 cool down