Kiefer Background

Short Distance Swimming

By Stacey Kiefer, Masters Swim Coach

May 23, 2012

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: Getting the yardage in with short distance swimming

Shorter Workout

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Warm Up:
500 free
300 IM - 25 kick, 25 drill, 25 swim
300 free - 25 catch-up drill, 25 scull, 25 - 3 second reach and roll
1100 yards

Main Set:
Complete each item below as a ladder: 25, 50, 75, 100, 75, 50, 25
Swim at a moderate tempo pace.
:05 rest after each distance - :30 rest between each ladder
#1 pull free with paddles & buoy
#2 swim choice
#3 kick with board and fins
1200 yards
2300 cumulative yards

6 x 50 - :10 rest after each one
1-2 = free, build each 50
3-4 = 25 stroke/25 free, middle half of the 50 is hard
5-6 = 25 free/25 stroke, push-off and finish are hard
300 yards
2600 cumulative yards

200 easy  

Longer Workout

  Download PDF Version

Warm Up:
500 free
300 IM - 25 kick, 25 drill, 25 swim
300 free - 25 catch-up drill, 25 scull, 25 - 3 second reach and roll
1100 yards

Main Set:
Complete each item below as a ladder: 25, 50, 75, 100, 75, 50, 25
Swim at a moderate tempo pace.
:05 rest after each distance - :30 rest between each ladder
#1 swim free
#2 pull free with paddles & buoy
#3 swim choice
#4 kick with board and fins
#5 swim free
2000 yards
3100 cumulative yards

20 x 50 - :10 rest after each one
1-5 = no free, steady pace
6-10 = free, build each 50
11-15 = 25 stroke/25 free, middle half of the 50 is hard
16-20 = 25 free/25 stroke, push-off and finish are hard
1000 yards
4100 cumulative yards

200 easy