Kiefer Background

600's For Success Swim Workout

By Stacey Kiefer, Masters Swimmer

April 21, 2014

Swim Workout Description:

This fun & engaging workout features high variety sets capped at 600.

Shorter Workout*

  Download PDF Version

Warm Up:
300 choice, easy
300 IM broken into - 25 kick, 25 right arm, 25 left arm
600 yards

Main set:
8 x 75 IM - moderately-fast, odds: fly/back/breast, evens: back/breast/free - :10 rest
600 yards
1200 cumulative yards

300 completed as repeating 50 choice of stroke hard/25 free very easy - 1:00 rest
200 completed as repeating 25 choice of stroke hard/25 free very easy - 1:00 rest
100 completed as 25 choice of stroke hard/75 very easy - 1:00 rest
600 yards
1800 cumulative yards

24 x 25 drills completed as:
1-6: freestyle - odds: no more than 2 breaths per length, evens: fingertip drag drill
7-12: backstroke - odds: double arm, evens: 3 left arm/3 right arm/3 fullstrokes
13-18: breaststroke - odds: 2 underwater kicks per 1 armstroke, evens: double underwater pullout
19-24: butterfly - odds: 6 underwater kicks per 1 armstoke, evens: 3 left arm/3 right arm/3 fullstrokes
600 yards
2400 cumulative yards

4 x 50 fast kick with fins - odds: on back, no board, evens: on front with board - :10 rest
200 yards
2600 cumulative yards

200 easy

Longer Workout*

   Download PDF Version

Warm Up:
600 choice, easy
400 IM broken into - 25 kick, 25 right arm, 25 left arm, 25 full stroke
1000 yards

Main set:
8 x 75 IM - moderately-fast, odds: fly/back/breast, evens: back/breast/free - :10 rest
600 yards
1600 cumulative yards

300 completed as repeating 50 choice of stroke hard/25 free very easy - 1:00 rest
200 completed as repeating 25 choice of stroke hard/25 free very easy - 1:00 rest
100 completed as 25 choice of stroke hard/75 very easy - 1:00 rest
600 yards
2200 cumulative yards

6 x 100 moderate pace pull with buoy and paddles breathing every 5th stroke on an interval in which you are getting :10 rest
600 yards
2800 cumulative yards

12 x 50 fast kick with fins - odds: on back, no board, evens: on front with board - :10 rest
600 yards
3400 cumulative yards

6 x 100 moderately fast - odds: IM, evens: stroke (no free) - :15 rest
600 yards
4000 cumulative yards

24 x 25 drills completed as:
1-6: freestyle - odds: no more than 2 breaths per length, evens: fingertip drag drill
7-12: backstroke - odds: double arm, evens: 3 left arm/3 right arm/3 fullstrokes
13-18: breaststroke - odds: 2 underwater kicks per 1 armstroke, evens: double underwater pullout
19-24: butterfly - odds: 6 underwater kicks per 1 armstoke, evens: 3 left arm/3 right arm/3 fullstrokes
600 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.