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Speed Machine Swim Workout

By Stacey Kiefer, Masters Swim Coach

July 29, 2013

Swim Workout Description:

This week's workout focuses on activating fast twitch muscles. Swim fast during sprints and watch your overall speed increase.

Shorter Workout*

  Download PDF Version

Warm Up:
300 easy free
200 IM alternate 25 drill and 25 swim of each stroke
200 alternate 50 kick on side, 50 swim choice of stroke single arm
4 x 25 build - odds free, evens non-free
800 yards

Main set:
8 x 100 swim, alternating odds all out sprint, evens recovery. :10 rest after each, but the amount of time to complete the sprint versus the recovery 100’s should be significant. Your choice of stroke on all.
800 yards
1600 cumulative yards

8 x 50 kick, performed like the previous set. Alternate odds all out sprint, evens recovery. Your choice of stroke, your choice to kick with or without board and/or fins. :10 rest after each
400 yards
2000 cumulative yards

8 x 50 pull, sticking with the same routine. Alternate odds all out sprint, evens recovery. Wear a pull buoy, but your choice of stroke and your choice to pull with or without paddles. :10 rest after each
400 yards
2400 cumulative yards

8 x 25 swim, again alternate odds all out sprint, evens recovery.Try to do the odds off the block if available. Your choice of stroke on all. :10 rest after each
200 yards
2600 cumulative yards

200 easy

 

Longer Workout*

  Download PDF Version

Warm Up:
300 easy free
300 IM alternate 25 kick, 25 drill, 25 swim of each stroke
200 alternate 50 kick on side, 50 swim choice of stroke single arm
8 x 25 build - odds free, evens non-free
1000 yards

Main set:
16 x 100 swim, alternating odds all out sprint, evens recovery. :10 rest after each, but the amount of time to complete the sprint versus the recovery 100’s should be significant. Your choice of stroke on all.
1600 yards
2600 cumulative yards

16 x 50 kick, performed like the previous set. Alternate odds all out sprint, evens recovery. Your choice of stroke, your choice to kick with or without board and/or fins. :10 rest after each
800 yards
3400 cumulative yards

16 x 50 pull, sticking with the same routine. Alternate odds all out sprint, evens recovery. Wear a pull buoy, but your choice of stroke and your choice to pull with or without paddles. :10 rest after each
800 yards
4200 cumulative yards

16 x 25 swim, again alternate odds all out sprint, evens recovery.Try to do the odds off the block if available. Your choice of stroke on all. :10 rest after each
400 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.

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