Kiefer Background

Swim & Celebrate Swim Workout

By Stacey Kiefer, Masters Swim Coach

December 23, 2013

Swim Workout Description:

Build your lactic threshold - an essential stepping stone for race season. A favorite of mine, this workout will leave you feeling strong.

Shorter Workout*

  Download PDF Version

Warm Up:
300 free easy
300 IM - 25 drill/25 kick on back/25 swim of each stroke
4 x 25 - odds free only taking 2 breaths per length, evens stroke
700 yards

Main set:
Complete the below set at a hard pace.The non-free should be just one stroke or IM for the whole set - pick one and stick with it.
50 free - :10 rest
50 non-free or IM - :10 rest
100 free - :15 rest
100 non-free or IM - :15 rest
200 free - :20 rest
200 non-free or IM - :20 rest
200 fly kick on back with fins - 1:00 rest
10 x 50 kick hard with board, no fins - :10 rest
1400 yards
2100 cumulative yards

Complete the below set 2 times. #1 is free, #2 is your choice of non-free stroke. Take :10 rest after each distance.
25 right arm
25 left arm
25 drill of your choice
25 perfect
Get out of the pool, 75 fast off the block
25 easy, recovery
400 yards
2500 cumulative yards

2 x 50 choice of stroke, completed as 12.5 yards hard kick on side or back, 25 hard swim (in and out of the turn), 12.5 yards hard kick on side or back - :15 rest
100 yards
2600 cumulative yards

200 easy

Longer Workout*

  Download PDF Version

Warm Up:
400 free easy
400 IM - 25 drill/25 kick on back/25 drill/25 swim of each stroke
8 x 25 - odds free only taking 2 breaths per length, evens stroke
1000 yards

Main set:
Complete the below set at a hard pace.The non-free should be just one stroke for the whole set, so be sure to pick a stroke you can maintain.
50 free - :10 rest
50 non-free - :10 rest
100 free - :15 rest
100 non-free - :15 rest
200 free - :20 rest
200 non-free - :20 rest
200 fly kick on back with fins - 1:00 rest
10 x 50 kick hard with board, no fins - :10 rest
1400 yards
2400 cumulative yards

Now do it again, in reverse, changing the non-free to IM - hard again.
200 IM - :20 rest
200 free - :20 rest
100 IM - :15 rest
100 free - :15 rest
50 IM - :10 rest
50 free - :10 rest
200 pull moderate with buoy and paddles
10 x 50 pull hard with buoy and paddles...use a smaller size paddle if you have - :10 rest
1400 yards
3800 cumulative yards

Complete the below set 3 times. #1 is free, #2 is your choice of non-free stroke, #3 is free or stroke. Take :10 rest after each distance. 
25 right arm
25 left arm
25 drill of your choice
25 perfect
Get out of the pool, 75 fast off the block
25 easy, recovery
600 yards
4400 cumulative yards

4 x 50 choice of stroke, completed as 12.5 yards hard kick on side or back, 25 hard swim (in and out of the turn), 12.5 yards hard kick on side or back - :15 rest
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.