Kiefer Background

Dive into Summer Swim Workout

By Stacey Kiefer, Masters Swimmer

June 23, 2014

Swim Workout Description:

Enjoy getting out and diving in while swimming fast!

Shorter Workout*

  Download PDF Version

Warm Up:
200 free easy
200 alternate 25 breast/25 back
200 IM - 25 kick/25 drill of each stroke
100 free - just barely missing every turn (no push off the walls)
4 x 25 choice, odds: build, evens: half length underwater streamline/kick, half length swim
800 yards

Main set:
Repeat the below set 2 times:
200 kick with board and fins, slightly faster than moderate
100 sprint off the blocks (no equipment) - same stroke for both - watch your times
600 yards
1400 cumulative yards

6 x 50 completed as 1 fly, 1 free, 1 back, 1 free, 1 breast, 1 free - odds hard/evens moderate - :20 rest
600 yards
2000 cumulative yards

Repeat the below set 2 times:
100 pull with buoy and paddles, slightly faster than moderate
50 sprint off the blocks (no equipment) - same stroke for both - watch your times
300 yards
2300 cumulative yards

4 x 25 underwater kick off the blocks or side of pool (tight streamline) - :20 rest
100 yards
2400 cumulative yards

150 with paddles (no buoy), continuously repeat the stroke cycle: 7 strokes moderate, 4 strokes really hard
150 yards
2550 cumulative yards

2 x 25 walk back sprints off the block
50 yards
2600 cumulative yards

200 easy

Longer Workout*

   Download PDF Version

Warm Up:
200 free easy
200 alternate 25 breast/25 back
200 IM - 25 kick/25 drill of each stroke
200 free - just barely missing every turn (no push off the walls)
8 x 25 choice, odds: build, evens: half length underwater streamline/kick, half length swim
1000 yards

Main set:
Repeat the below set 3 times:
200 kick with board and fins, slightly faster than moderate
100 sprint off the blocks (no equipment) - same stroke all 3 - watch your times
900 yards
1900 cumulative yards

12 x 50 completed as 2 fly, 2 free, 2 back, 2 free, 2 breast, 2 free - odds hard/evens moderate - :20 rest
600 yards
2500 cumulative yards

Repeat the below set 3 times:
100 pull with buoy and paddles, slightly faster than moderate
50 sprint off the blocks (no equipment) - same stroke all 3 - watch your times
450 yards
2950 cumulative yards

1000 choice broken as:
75 easy/25 sprint from a dive (yes, you need to get out, turnaround, and dive in - go right into the 75 easy). Stay with the same stroke for each 100.
1000 yards
3950 cumulative yards

12 x 25 underwater kick off the blocks or side of pool (tight streamline) - :20 rest
300 yards
4250 cumulative yards

300 with paddles (no buoy), continuously repeat the stroke cycle: 7 strokes moderate, 4 strokes really hard
300 yards
4550 cumulative yards

2 x 25 walk back sprints off the block
50 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.