Kiefer Background

Four Squared Swim Workout

By Stacey Kiefer, Masters Swimmer

August 11, 2014

Swim Workout Description:

Focus: Fun and challenging 4-part sets blast through yardage and amp up your workout.

Shorter Workout*

  Download PDF Version

Warm Up:
300 free easy
100 IM kick
100 IM drill
100 free, alternate 5 strokes easy/7 strokes fast
4 x 50 1 of each stroke, extra long stroke
800 yards

Main set:
Repeat the below set 4 times:
1 x 100 negative split choice (2nd 50 is faster than 1st 50) - :20 rest
3 x 50 free, descend (get faster on each 50) - :10 rest
1000 yards
1800 cumulative yards

4 x 75 completed as 25 scull/25 swim choice hard/25 kick on back - :15 rest
300 yards
2100 cumulative yards

4 x 125 IM moderate rotate
through doubling up on one stroke. ie. #1 50 fly/25 back/25
breast/25 free. #2 25 fly/50 back/25 breast/25 free, etc. -: 15 rest
500 yards
2600 cumulative yards

200 easy

Longer Workout*

  Download PDF Version

Warm Up:
400 free easy
100 IM kick
100 IM drill
100 IM swim
100 free, alternate 5 strokes easy/7 strokes fast
4 x 50 1 of each stroke, extra long stroke
1000 yards

Main set:
Repeat the below set 4 times:
1 x 200 negative split choice (2nd 100 is faster than 1st 100) - :20 rest
3 x 100 free, descend (get faster on each 100) - :10 rest
2000 yards
3000 cumulative yards

4 x 75 completed as 25 scull/25 swim choice hard/25 kick on back -: 15 rest
300 yards
3300 cumulative yards

4 x 125 IM moderate rotate
through doubling up on one stroke. ie. #1 50 fly/25 back/25
breast/25 free. #2 25 fly/50 back/25 breast/25 free, etc. -: 15 rest
500 yards
3800 cumulative yards

4 x 75 choice of stroke with paddles (no buoy) - hard! - :20 rest
300 yards
4100 cumulative yards

Repeat the below kick set 4 times:
25 kick with board, hard - :05 rest
25 kick with board in tombstone position (upright) - :05 rest
25 fly kick on back - :05 rest
25 back kick - :05 rest
400 yards
4500 cumulative yards

4 x 25 choice of stroke kick
in streamline position to the middle of the pool, surface, sprint swimming to the wall - :15 rest
100 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.