Kiefer Background

Speed Work

By Stacey Kiefer, Masters Swim Coach

April 4, 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: Rev it up with some speed work!

Shorter Workout

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Warm Up:
300 free easy
100 stroke, drill
100 free easy
100 IM, drill
100 free easy
4 x 25 stroke, build
800 yards

Main Set:
6 x 150 free, :10 rest after each one, completed as:
#1-2 swim, build each one
#3 pull with buoy and paddles
#4-5 swim, hard
#6 kick with board and fins
900 yards
1700 cumulative yards

300 completed as 25 kick, 25 pull, 25 swim continuous
Kick = board only, Pull = buoy only. Bring buoy to opposite end of pool
on 1st length of set.
300 yards
2000 cumulative yards

4 x (50 build :10 rest, 25 sprint :10 rest) Odds = stroke, Evens = free
300 yards
2300 cumulative yards

2 rounds of 4 x 25, different stroke for each round, completed as:
1 x 25 kick on back, 2 x 25 swim perfect stroke, 1 x 25 all out
200 yards
2500 cumulative yards

200 easy

Longer Workout

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Warm Up:
300 free easy
100 stroke, drill
200 free easy
100 IM, drill
100 free easy
4 x 25 stroke, build
900 yards

Main Set:
9 x 150 free, :10 rest after each one, completed as:
#1-2 swim, build each one
#3 pull with buoy and paddles
#4-5 swim, negative split (1st 75 is steady, 2nd 75 is faster)
#6 kick with board and fins
#7-8 swim, all out
#9 pull with buoy and paddles
1350 yards
2250 cumulative yards

600 completed as 25 kick, 25 pull, 25 swim continuous
Kick = board only, Pull = buoy only. Bring buoy to opposite end of pool
on 1st length of set.
600 yards
2850 cumulative yards

12 x (50 build :10 rest, 25 sprint :10 rest) Odds = stroke, Evens = free
900 yards
3750 cumulative yards

4 rounds of 4 x 25, :05 rest, 1 round for each stroke, completed as:
1 x 25 kick on back, 2 x 25 swim perfect stroke, 1 x 25 all out
400 yards
4150 cumulative yards

200 easy