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Speed Demons

By Stacey Kiefer, Masters Swim Coach

February 15, 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: Building Showoff Shoulders

Shorter Workout

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Warm Up:
600 easy warm-up
200 IM drill
4 x 25 choice, build
900 yards

Main Set:
4 x 25 sprint fly :05 rest after each
50 easy free :05 rest
100 hard fly :05 rest
50 easy free :10 rest

4 x 25 sprint back :05 rest after each
50 easy free :05 rest
100 hard back :05 rest
50 easy free :10 rest

4 x 25 sprint breast :05 rest after each
50 easy free :05 rest
100 hard breast :05 rest
50 easy free :10 rest

4 x 25 sprint free :05 rest after each
50 easy back :05 rest
100 hard free :05 rest
50 easy back :10 rest
1200 yards
2100 cumulative yards

6 x 50 kick/swim :15 rest after each
:10 hard flutter kick while holding on to the wall with legs extended out,
do a flipturn and sprint a 50 hard swim. Mix up the swim strokes.
300 yards
2400 cumulative yards

200 easy

Longer Workout

  Download PDF Version

Warm Up:
600 easy warm-up
200 IM drill
200 IM (25 scull, 25 swim)
4 x 25 choice, build
1100 yards

Main Set:
4 x 25 sprint fly :05 rest after each
100 easy free :05 rest
100 hard fly :05 rest
100 easy free :10 rest

4 x 25 sprint back :05 rest after each
100 easy free :05 rest
100 hard back :05 rest
100 easy free :10 rest

4 x 25 sprint breast :05 rest after each
100 easy free :05 rest
100 hard breast :05 rest
100 easy free :10 rest

4 x 25 sprint free :05 rest after each
100 easy back :05 rest
100 hard free :05 rest
100 easy back :10 rest
1600 yards
2700 cumulative yards

600 pull with paddles and buoy. Long and strong, breathing every 5th
or 7th stroke. No breathing the first stroke out of the turns.
600 yards
3300 cumulative yards

8 x 50 kick/swim :15 rest after each
:10 hard flutter kick while holding on to the wall with legs extended out,
do a flipturn and sprint a 50 hard swim. Mix up the swim strokes.

300 easy kick with board and fins
700 yards
4000 cumulative yards

100 swim easy, get loose
4 x 25 walk-back sprints, choice, dive from the block (if you can)
200 yards
4200 cumulative yards

200 easy

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