Kiefer Background

Amplify by Alternating Swim Workout

By Stacey Kiefer, Masters Swimmer

May 26, 2014

Swim Workout Description:

Mixing sets up with varying speed and strokes make this workout fun...and gets results!

Shorter Workout*

  Download PDF Version

Warm Up:
500 completed as: 200 free, 100 back, 100 free, 100 breast
4 x 50 - 25 free build up/25 non-free build down
700 yards

Main set:
Repeat the below set 2 times. Be sure to vary the stroke you do for the choice portions:
1 x 100 IM hard - :20 rest
1 x 75 choice (non free) build - :15 rest
1 x 50 free recovery - :10 rest
1 x 25 choice (non free) sprint - 1:00 rest
500 yards
1200 cumulative yards

Kick with board and fins:
75 hard/75 moderate/100 hard/100 moderate
350 yards
1550 cumulative yards

2 x 125 free pull with buoy and paddles - odd lengths are hard, even lengths are moderate - use a swimmers snorkel - :20 rest
250 yards
1800 cumulative yards

Kick on back either fly or back with fins:
75 hard/75 moderate/100 hard/100 moderate
350 yards
2150 cumulative yards

Your choice of stroke:
1 x 100 - 25 moderate/50 hard/25 moderate - :20 rest
1 x 75 - 25 moderate/25 hard/25 moderate - :15 rest
1 x 50 - 25 moderate/25 hard - :10 rest
1 x 25 - hard - 1:00 rest
250 yards
2400 cumulative yards

8 x 25 Explosions! Start out moderate and build into the fastest, hardest effort possible - :15 rest Complete in the below order:
1-4 - kick choice of stroke, with board - no fins
5-8 - swim choice
200 yards
2600 cumulative yards

200 easy

Longer Workout*

   Download PDF Version

Warm Up:
800 completed as: 200 free, 200 back, 200 free, 200 breast
4 x 50 - 25 free build up/25 non-free build down
1000 yards

Main set:
Repeat the below set 4 times. Be sure to vary the stroke you do for the choice portions:
1 x 100 IM hard - :20 rest
1 x 75 choice (non free) build - :15 rest
1 x 50 free recovery - :10 rest
1 x 25 choice (non free) sprint - 1:00 rest
1000 yards
2000 cumulative yards

Kick with board and fins:
75 hard/75 moderate/100 hard/100 moderate
350 yards
2350 cumulative yards

4 x 125 free pull with buoy and paddles - odd lengths are hard, even lengths are moderate - use a swimmers snorkel - :20 rest
500 yards
2850 cumulative yards

Kick on back either fly or back with fins:
75 hard/75 moderate/100 hard/100 moderate
350 yards
3200 cumulative yards

Repeat the below set 2 times, your choice of stroke:
1 x 100 - 25 moderate/50 hard/25 moderate - :20 rest
1 x 75 - 25 moderate/25 hard/25 moderate - :15 rest
1 x 50 - 25 moderate/25 hard - :10 rest
1 x 25 - hard - 1:00 rest
500 yards
3700 cumulative yards

4 x 125 free pull with buoy and paddles - breathing 3/5/7/5/3 by 25 (1st length breathing every 3rd stroke, 2nd length every 5th stroke, etc.) - :20 rest
500 yards
4200 cumulative yards

16 x 25 Explosions! Start out moderate and build into the fastest, hardest effort possible - :15 rest. Complete in the below order:
1-4 - kick choice of stroke, without board - no fins
5-8 - swim choice
9-12 - kick choice of stroke, with board - no fins
13-16 - swim choice
400 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.