Kiefer Background

Speed Within A Ladder

By Stacey Kiefer, Masters Swim Coach

October 31, 2012

Swim Workout Description:

This workout focuses on speedwork for increasing and decreasing distances.

Shorter Workout*

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Warm Up:
200 free easy
100 IM drill easy
100 kick with a board
100 IM drill easy
8 x 25 build choice
700 yards

Main Set:
4 x 75 pull with buoy and paddles - :10 rest
300 yards
1000 cumulative yards

All of the swim portion of the below set should be done fast! Use the kick (no kickboard/no fins) as recovery. Take :05 rest after each distance.
25 fly kick on back
50 free
25 back kick
75 free
25 breast kick on back
100 free
25 free kick on side
75 free
25 back kick
50 free
Repeat this set working backwards (start with the 50 free you just finished and end with the 25 fly kick on back - remember to work hard on the free swim portions)
950 yards
1950 cumulative yards

4 x 75 kick with board and fins - :10 rest
300 yards
2250 cumulative yards

2 x 150 swim 25 fly/25 free/25 back/25 free/25 breast/25 free - swim the stroke portion hard, easier on the free portion - :15 rest
300 yards
2550 cumulative yards

4 x 25 your choice of stroke, odds - start off the block (if available) and swim hard to the middle, evens - build up and finish hard at the wall :10 - :20 rest
100 yards
2650 cumulative yards

200 easy


Longer Workout*

  Download PDF Version

Warm Up:
200 free easy
200 IM drill easy
100 kick with a board
200 IM drill easy
8 x 25 build choice
900 yards

Main Set:
4 x 150 pull with buoy and paddles - :10 rest
600 yards
1500 cumulative yards

All of the swim portion of the below set should be done fast! Use the kick (no kickboard/no fins) as recovery. Take :05 rest after each distance.
25 fly kick on back
50 free
25 back kick
75 free
25 breast kick on back
100 free
25 free kick on side
125 free
25 fly kick on side
100 free
25 back kick
75 free
25 breast kick (hands loose at side of body)
50 free
Repeat this set working backwards (start with the 50 free you just finished and end with the 25 fly kick on back - remember to work hard on the free swim portions)
1500 yards
3000 cumulative yards

4 x 150 kick with board and fins - :10 rest
600 yards
3600 cumulative yards

4 x 150 swim 25 fly/25 free/25 back/25 free/25 breast/25 free - swim the stroke portion hard, easier on the free portion - :15 rest
600 yards
4200 cumulative yards

8 x 25 your choice of stroke, odds - start off the block (if available) and swim hard to the middle, evens - build up and finish hard at the wall :10 - :20 rest
200 yards
4400 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.