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Stroke, Free...and Speed!

By Stacey Kiefer, Masters Swim Coach

August 15, 2012

Swim Workout Description:

This workout combines an equal amount of stroke work, freestyle and speed to create a well-rounded maintenance workout.

Shorter Workout

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Warm Up:
300 easy free
100 easy stroke
100 kick (board, no fins)
100 IM drill (drills of your choice)
4 x 25 stroke - slow, focus on perfect stroke
700 yards

Main Set:
10 x 100 - :10 rest, completed as:
#1 - #2 IM
#3 - #4 free, middle 50 hard
#5 - #6 stroke (pick 1 stroke for both)
#7 - #8 free, build each
#9 - #10 50 stroke/50 free
1000 yards
1700 cumulative yards

8 x 25 kick, hard with fins and board - :05 rest
200 yards
1900 cumulative yards

4 x 75 pull with paddles and buoy, breathing 3/5/7 by 25 - :10 rest
300 yards
2200 cumulative yards

6 x 25 swim, non-free = HARD, free = easy - :10 rest, completed as:
#1 fly
#2 free
#3 back
#4 free
#5 breast
#6 free

100 fly kick on back,easy (no fins)

6 x 25 swim, free = HARD, non-free = easy - :10 rest, completed as:
#1 fly
#2 free
#3 back
#4 free
#5 breast
#6 free
400 yards
2600 cumulative yards

200 easy

Longer Workout

  Download PDF Version

Warm Up:
400 easy free
200 easy stroke
100 kick (board, no fins)
200 IM drill (drills of your choice)
4 x 25 stroke - slow, focus on perfect stroke
1000 yards

Main Set:
18 x 100 - :10 rest, completed as:
#1 - #3 IM
#4 - #6 free, middle 50 hard
#7 - #9 stroke (pick 1 stroke for all 3)
#10 - #12 50 free/50 scull
#13 - #15 free, build each
#16 - #18 50 stroke/50 free
1800 yards
2800 cumulative yards

16 x 25 kick, hard with fins and board - :05 rest
400 yards
3200 cumulative yards

8 x 75 pull with paddles and buoy, breathing 3/5/7 by 25 - :10 rest
600 yards
3800 cumulative yards

6 x 25 swim, non-free = HARD, free = easy - :10 rest, completed as:
#1 fly
#2 free
#3 back
#4 free
#5 breast
#6 free

100 fly kick on back,easy (no fins)

6 x 25 swim, free = HARD, non-free = easy - :10 rest, completed as:
#1 fly
#2 free
#3 back
#4 free
#5 breast
#6 free
400 yards
4200 cumulative yards

200 easy

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.