Kiefer Background

Fantastic Four Swim Workout

By Stacey Kiefer, Masters Swimmer

March 31, 2014

Swim Workout Description:

Features a 4-part set for maximum speed with plenty of recovery - to make you a faster swimmer!

Shorter Workout*

  Download PDF Version

Warm Up:
300 easy, choice
300 IM - 25 kick, 25 drill of choice, 25 swim
4 x 50 - 25 left arm/25 right arm, choice
800 yards

Main set:
4 x 50 pull with paddles and buoy - long perfect stroke, moderate - :10 rest
200 yards
1000 cumulative yards

The below 4 sets need to be done at a very hard pace. Choose one stroke or IM for each of the sets (it can change between the sets). You have ample rest, so work these HARD!
Set #1
3 x 100 hard - :15 rest
150 recovery, choice
450 yards
1450 cumulative yards

Set #2
4 x 75 hard - :20 rest
150 recovery, choice
450 yards
1900 cumulative yards

Set #3
4 x 50 hard - :25 rest
150 recovery, choice
350 yards
2250 cumulative yards

Set #4
8 x 25 hard - odds off the blocks, if available - :30 rest
150 recovery, choice
350 yards
2600 cumulative yards

200 easy

Longer Workout*

   Download PDF Version

Warm Up:
400 easy, choice
400 IM - 25 kick, 50 drill of choice, 25 swim
4 x 50 - 25 left arm/25 right arm, choice
1000 yards

Main set:
8 x 50 pull with paddles and buoy - long perfect stroke, moderate - :10 rest
400 yards
1400 cumulative yards

The below 4 sets need to be done at a very hard pace. Choose one stroke or IM for each of the sets (it can change between the sets). You have ample rest, so work these HARD!
Set #1
4 x 100 hard - :15 rest
200 recovery, choice
600 yards
2000 cumulative yards

Set #2
6 x 75 hard - :20 rest
200 recovery, choice
650 yards
2650 cumulative yards

Set #3
8 x 50 hard - :25 rest
200 recovery, choice
600 yards
3250 cumulative yards

Set #4
10 x 25 hard - odds off the blocks, if available - :30 rest
200 recovery, choice
450 yards
3700 cumulative yards

Complete the below set of 125’s, 4 times at a moderate pace, your choice of stroke and style of scull:
75 pull with paddles and buoy, drop the paddles and go right into 50 scull (with buoy) - :15 rest
500 yards
4200 cumulative yards

8 x 50 with fins. Start out with a fast streamline kick underwater to the middle of the pool, once you surface sprint to the wall swimming, swim back super easy. Mix up the strokes - :15 rest
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.