Kiefer Background

Go-To Swim Workout

By Stacey Kiefer, Masters Swim Coach

February 24, 2014

Swim Workout Description:

Need inspiration? Refocus with our Go-To Workout while the yardage flies by with our perfect endurance/speed-building set!

Shorter Workout*

 Download PDF Version

Warm Up:
200 freestyle easy
200 IM - 25 scull/25 swim of each stroke
200 choice of stroke-25 kick on back/25 kick on side (no fins or board)
4 x 25 - choice of stroke, starting from floating (no push off the wall)
4 x 25 - 1 of each stroke, perfect stroke
800 yards

The Perfect Main Set:
The below set can either be done as all freestyle, all 1 stroke, or IM.
2 x 200 fast tempo, but not all out - :20 rest
3 x 100 descend (1st one moderate, 2nd faster, 3rd hard) - :15 rest
4 x 50 hard - :30 rest
900 yards
1700 cumulative yards

5 x 100 kick (no fins) completed as 25 freestyle kick with board/50 no board, butterfly kick on back/25 freestyle kick with board - freestyle kick is fast, butterfly kick is moderate - :15 rest
500 yards
2200 cumulative yards

400 moderate freestyle with swimmers snorkel and paddles (no buoy) - if you don’t have a snorkel use a 3/5/7 breathing pattern by 25.
400 yards
2600 cumulative yards

200 easy

Longer Workout*
  Download PDF Version

Warm Up:
300 freestyle easy
300 IM - 25 kick/25 scull/25 swim of each stroke
200 choice of stroke-25 kick on back/25 kick on side (no fins or board)
4 x 25 - choice of stroke, starting from floating (no push off the wall)
4 x 25 - 1 of each stroke, perfect stroke
1000 yards

The Perfect Main Set:
Complete the below set 3 times. Round 1 is freestyle, Round 2 is stroke or IM, Round 3 is freestyle pull with buoy and paddles.
2 x 200 fast tempo, but not all out - :20 rest
3 x 100 descend (1st one moderate, 2nd faster, 3rd hard) - :15 rest
4 x 50 hard - :30 rest
2:00 rest
2700 yards
3700 cumulative yards

5 x 100 kick (no fins) completed as 25 freestyle kick with board/50 no board, butterfly kick on back/25 freestyle kick with board - freestyle kick is fast, butterfly kick is moderate - :15 rest
500 yards
4200 cumulative yards

400 moderate freestyle with swimmers snorkel and paddles (no buoy) - if you don’t have a snorkel use a 3/5/7 breathing pattern by 25.
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.