Kiefer Background

Good Breakup Swim Workout

By Stacey Kiefer, Masters Swim Coach

March 3, 2014

Swim Workout Description:

Distance broken up with stroke & speed variation improves overall swim strength & responsiveness.

Shorter Workout*
Download PDF Version

Warm Up:
300 free easy
200 non-free
100 IM drill of choice
4 x 25 kick on back
4 x 25 swim perfect stroke of choice
800 yards

Main set:
12 x 50 with :10 rest after each, completed as:
#1-3: pull with buoy and paddles, build up each one
1 min rest
#4-6: kick with board (no fins), build up each one
1 min rest
#7-9: pull with buoy and paddles (use a smaller paddle if you have), hard
1 min rest
#10-12: kick with board and fins (use a longer fin if you have), hard
600 yards
1400 cumulative yards

9 x 75 completed in the below format. The stroke portion is always hard, free is moderate - :15 rest
#1 - 25 fly/50 free
#2 - 25 back/50 free
#3 - 25 breast/50 free
#4 - 25 free/25 fly/25 free
#5 - 25 free/25 back/25 free
#6 - 25 free/25 breast/25 free
#7 - 50 free/25 fly
#8 - 50 free/25 back
#9 - 50 free/25 breast
25 easy
700 yards
2100 cumulative yards

Complete the below set 6 times, your choice of stroke:
37.5 drill (this is 1.5 lengths in a 25 yrd/mtr pool) - :10 rest (rest in the middle of the pool), 12.5 sprint swim to the wall (hard, sold finish!) - :15 rest
300 yards
2400 cumulative yards

200 with paddles and buoy, long and relaxed breathing every 5th stroke on the odd lengths and every 7th stroke on the even lengths.
200 yards
2600 cumulative yards

200 easy

Longer Workout*
  Download PDF Version

Warm Up:
300 free easy
200 non-free
200 IM drill of choice
4 x 25 kick on back
4 x 25 swim perfect stroke of choice
4 x 25 kick on side
1000 yards

Main set:
24 x 50 with :10 rest after each, completed as:
#1-6: pull with buoy and paddles, build up each one
1 min rest
#7-12: kick with board (no fins), build up each one
1 min rest
#13-18: pull with buoy and paddles (use a smaller paddle if you have), hard
1 min rest
#19-24: kick with board and fins (use a longer fin if you have), hard
1200 yards
2200 cumulative yards

9 x 75 completed in the below format. The stroke portion is always hard, free is moderate - :15 rest
#1 - 25 fly/50 free
#2 - 25 back/50 free
#3 - 25 breast/50 free
#4 - 25 free/25 fly/25 free
#5 - 25 free/25 back/25 free
#6 - 25 free/25 breast/25 free
#7 - 50 free/25 fly
#8 - 50 free/25 back
#9 - 50 free/25 breast
25 easy
700 yards
2900 cumulative yards

4 x 250 completed as:
100 free hard tempo/50 kick on back/100 free hard tempo - :20 rest
1000 yards
3900 cumulative yards

Complete the below set 8 times, your choice of stroke:
37.5 drill (this is 1.5 lengths in a 25 yrd/mtr pool) - :10 rest (rest in the middle of the pool), 12.5 sprint swim to the wall (hard, sold finish!) - :15 rest
400 yards
4300 cumulative yards

300 with paddles and buoy, long and relaxed breathing every 5th stroke on the odd lengths and every 7th stroke on the even lengths.
300 yards
4600 cumulative yards

200 easy