Kiefer Background

Strong Abs

By Stacey Kiefer, Masters Swim Coach

February 25, 2013

Swim Workout Description:

This workout is sure to send you home with strong abs by focusing on hard fly kick on your back between each set.

Shorter Workout*

  Download PDF Version

Warm Up:
200 free
200 choice
300 IM - 25 kick, 25 drill, 25 swim of each stroke
4 x 25 - build, 1 each stroke
800 yards

Main set:
4 x 125 - at a moderate pace - :15 rest after each, completed as:
odds - 25 fly, 25 free, 25 back, 25 free, 25 breast
evens - all free
500 yards
1300 cumulative yards

6 x 25 fly kick on your back, hard (no fins, no board) - :05 rest
150 yards
1450 cumulative yards

4 x 100 - the free is always hard, stroke is moderate - :10 rest after each, completed as:
#1 - 25 fly, 75 free
#2 - 25 free, 25 back, 50 free
#3 - 50 free, 25 breast, 25 free
#4 - 100 free
400 yards
1850 cumulative yards

6 x 25 fly kick on your back, hard (no fins, no board) - :05 rest
300 pull free with buoy and paddles, relaxed and long
6 x 25 fly kick on your back, hard (no fins, no board) - :05 rest
600 yards
2450 cumulative yards

6 x 25 - choice, odds = build up, evens = build down - :10 rest
Focus on a solid finish on the odds and tight push off and streamline on the evens.
150 yards
2600 cumulative yards

200 easy

 

Longer Workout*

  Download PDF Version

Warm Up:
300 free
300 choice
300 IM - 25 kick, 25 drill, 25 swim of each stroke
4 x 25 - build, 1 each stroke
1000 yards

Main set:
8 x 125 - at a moderate pace - :15 rest after each, completed as:
odds - 25 fly, 25 free, 25 back, 25 free, 25 breast
evens - all free
1000 yards
2000 cumulative yards

6 x 25 fly kick on your back, hard (no fins, no board) - :05 rest
150 yards
2150 cumulative yards

8 x 100 - for the first 4 the free is always hard, stroke is moderate, for the second 4 the stroke is always hard, free is moderate - :10 rest after each, completed as:
#1 & 5 - 25 fly, 75 free
#2 & 6 - 25 free, 25 back, 50 free
#3 & 7 - 50 free, 25 breast, 25 free
#4 & 8 - 100 free
After the 1st 4 x 100’s add in a set of 6 x 25 fly kick on your back, hard (no fins, no board) - :05 rest
950 yards
3100 cumulative yards

6 x 25 fly kick on your back, hard (no fins, no board) - :05 rest
150 yards
3250 cumulative yards

4 x 100 - the stroke is always hard, free is moderate - :10 rest after each, completed as:
#1 - 75 free, 25 stroke
#2 - 50 free, 50 stroke
#3 - 25 free, 75 stroke
#4 - 100 stroke
400 yards
3650 cumulative yards

6 x 25 fly kick on your back, hard (no fins, no board) - :05 rest
300 pull free with buoy and paddles, relaxed and long
6 x 25 fly kick on your back, hard (no fins, no board) - :05 rest
600 yards
4250 cumulative yards

14 x 25 - choice, odds = build up, evens = build down - :10 rest
Focus on a solid finish on the odds and tight push off and streamline on the evens.
350 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.