Kiefer Background

Swim Stroke & Free Drills

By Stacey Kiefer, Masters Swim Coach

March 14, 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: Swim stroke, free drills, and everything in between!

Shorter Workout

  Download PDF Version

Warm Up:
400 free easy
200 no free easy
200 IM - 25 kick (no board), 25 drill
4 x 25 - choice, build
900 yards

Main Set:
Swim the below set at tempo pace.
4 x 75 - 1 fly, 1 back, 1 breast, 1 free - :10 rest
100 free drill: odd lengths fingertip drag drill, even lengths catch-up

4 x 50 - 1 fly, 1 back, 1 breast, 1 free - :10 rest
100 free drill: odds 2-second reach and roll free, evens Tarzan

4 x 25 - 1 fly, 1 back, 1 breast, 1 free - :10 rest
100 IM swim perfect stroke
900 yards
1800 cumulative yards

4 x 100 with fins. 1st 50 is hard kick with a board, drop the board for
the second 50 and swim HARD! :20 rest after each - have fun with
this!
400 yards
2200 cumulative yards

200 pull with paddles and buoy
100 pull with buoy only - mix up the strokes
300 yards
2500 cumulative yards

4 x 25 swim - odds sprint, evens very easy
100 yards
2600 cumulative yards

200 easy


Longer Workout

  Download PDF Version

Warm Up:
400 free easy
200 no free easy
200 IM - 25 kick (no board), 25 drill
4 x 25 - choice, build
900 yards

Main Set:
Swim the below set at tempo pace.
4 x 100 - 1 fly, 1 back, 1 breast, 1 free - :10 rest
200 free drill: odd lengths left arm, even lengths right arm

4 x 75 - 1 fly, 1 back, 1 breast, 1 free - :10 rest
200 free drill: odd lengths fingertip drag drill, even lengths catch-up

4 x 50 - 1 fly, 1 back, 1 breast, 1 free - :10 rest
200 free drill: odds 2-second reach and roll free, evens Tarzan

4 x 25 - 1 fly, 1 back, 1 breast, 1 free - :10 rest
200 IM swim perfect stroke
1800 yards
2700 cumulative yards

8 x 100 with fins. 1st 50 is hard kick with a board, drop the board for
the second 50 and swim HARD! :20 rest after each - have fun with
this!
800 yards
3500 cumulative yards

400 pull with paddles and buoy
200 pull with buoy only - mix up the strokes
600 yards
4100 cumulative yards

4 x 25 swim - odds sprint, evens very easy
100 yards
4200 cumulative yards

200 easy

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