Kiefer Background

Skips!

By Stacey Kiefer, Masters Swim Coach

August 22, 2012

Swim Workout Description:

Skips! A fun repeating set for all! Just try it, it will become a favorite!

Shorter Workout*

  Download PDF Version

Warm Up:
300 free - nice and slow
200 free - alternating 25 left arm only, 25 right arm only, 50 catch-up
200 IM backwards (25 drill, 25 swim each stroke)
4 x 25 choice, build...perfect stroke
800 yards

Main set:
100 SKIPS x 2 - :10 rest after each 100, 1:00 rest between rounds, completed as:
100 swim - negative split (2nd 50 faster than 1st 50)
100 kick - with fins, no board (1st 50 on front, 2nd 50 on back)
100 IM - swim steady
100 pull - free with buoy and paddles, middle 50 hard
100 swim - build, last 25 all out!!
1000 yards
1800 cumulative yards

4 x 75 choice of stroke - :20 rest, completed as 50 steady take :10 rest then last 25 FAST! Don’t do all of them free!
300 yards
2100 cumulative yards


300 steady free, breathing every 3rd stroke, 5th stroke, 7th stroke by 25 (if you can’t do 7 strokes, just do 3/5/5)
300 yards
2400 cumulative yards


6 x 25 completed as pool push-up 25’s:
Swim 1st 25 then do 10 pool push-ups at end of pool,
Swim 2nd 25 then do 8 pool push-ups at end of pool,
3rd do 6, 4th do 4, 5th do 2, last one...you’re done!
150 yards
2550 cumulative yards


200 easy

Longer Workout*

  Download PDF Version

Warm Up:
400 free - nice and slow
300 free - alternating 25 left arm only, 25 right arm only, 50 catch-up
300 IM backwards (25 kick, 25 drill, 25 swim each stroke)
4 x 25 choice, build...perfect stroke
1100 yards

Main Set:
200 SKIPS x 2 - :10 rest after each 200, 1:00 rest between rounds, completed as:
200 swim - negative split (2nd 100 faster than 1st 100)
200 kick - with fins, no board (1st 100 on front, 2nd 100 on back)
200 IM - swim steady
200 pull - free with buoy and paddles, middle 100 hard
200 swim - build, last 50 all out!!
2000 yards
3100 cumulative yards

8 x 75 choice of stroke - :20 rest, completed as 50 steady take :10 rest then last 25 FAST! Don’t do all of them free!
600 yards
3700 cumulative yards

400 steady free, breathing every 3rd stroke, 5th stroke, 7th stroke by 25
400 yards
4100 cumulative yards

6 x 25 completed as pool push-up 25’s:
Swim 1st 25 then do 10 pool push-ups at end of pool,
Swim 2nd 25 then do 8 pool push-ups at end of pool,
3rd do 6, 4th do 4, 5th do 2, last one...you’re done!
150 yards
4250 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.