Kiefer Background

Sprintapalooza Swim Workout

By Stacey Kiefer, Masters Swim Coach

March 4, 2013

Swim Workout Description:

This workout focuses on short distances and swimming fast!

Shorter Workout*

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Warm Up:
400 easy
300 IM - 25 drill, 50 swim
700 yards

Main set:
10 x 25 free kick with board and fins, moderate on the odds, hard on the evens - :05 rest

200 pull easy with buoy and paddles

10 x 25 no free swim, moderate on the odds, hard on the evens - :05 rest

200 pull easy with buoy and paddles

6 x 50 choice kick with board/no fins, build up on the odds, hard on the evens - :10 rest

200 pull easy with buoy and paddles

6 x 50 free swim, build up on the odds, hard on the evens - :10 rest
1700 yards
2400 cumulative yards

8 x 25 - odds off the block as hard as possible - one of each stroke, evens super easy choice of stroke
200 yards
2600 cumulative yards

200 easy

 

Longer Workout*

  Download PDF Version

Warm Up:
600 easy
300 IM - 25 drill, 50 swim
900 yards

Main set:
20 x 25 free kick with board and fins, moderate on the odds, hard on the evens - :05 rest

200 pull easy with buoy and paddles

20 x 25 no free swim, moderate on the odds, hard on the evens - :05 rest

200 pull easy with buoy and paddles

10 x 50 choice kick with board/no fins, build up on the odds, hard on the evens - :10 rest

200 pull easy with buoy and paddles

10 x 50 free swim, build up on the odds, hard on the evens - :10 rest
2600 yards
3500 cumulative yards

12 x 75 - choice of stroke - :10 rest
#1-2 = first and last 25 hard, middle 25 easy
#3-4 = all hard
#5-6 = first 50 hard, last 25 easy
#7-8 = all hard
#9-10 = first 25 easy, last 50 hard
#11-12 = all hard
900 yards
4400 cumulative yards

8 x 25 - odds off the block as hard as possible - one of each stroke, evens super easy choice of stroke
200 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.