Kiefer Background

How Tough Are You Swim Workout

By Stacey Kiefer, Masters Swimmer

July 14, 2014

Swim Workout Description:

Short sprints mixed with pace work make you a tougher, stronger athlete. Good luck!

Shorter Workout*

  Download PDF Version

Warm Up:
200 easy free
200 easy nonfree
200 IM - 25 kick/25 drill of each stroke
4 x 25 build - 1 each stroke
700 yards

Main set:
3 x 100 free holding best pace, getting :06-:08 rest
4 x 25 free hard - :30 rest
3 x 100 back holding best pace, getting :06-:08 rest
4 x 25 breast or fly hard - :30 rest
3 x IM holding best pace, getting :06-:08 rest
4 x 25 back hard - :30 rest
1200 yards
1900 cumulative yards

200 kick with board and fins, alternating 25 hard/25 moderate
200 yards
2100 cumulative yards 

Repeat the below pull set 2 times - with pull buoy, paddles, and swimmers snorkel:
150 free pull slightly faster than moderate (with all of the gear) - :10 rest (drop the snorkel)
50 hard pull, choice of stroke - buoy and paddles only - :15 rest (get your snorkel back on)
400 yards
2500 cumulative yards 

4  x 25 off the block, walk back sprints - your choice of stroke
100 yards
2600 cumulative yards 

200 easy

Longer Workout*

  Download PDF Version

Warm Up:
300 easy free
300 easy nonfree
300 IM - 25 kick/25 drill/25 swim of each stroke
4 x 25 build - 1 each stroke
1000 yards

Main set:
4 x 100 free holding best pace, getting :06-:08 rest
4 x 25 free hard - :30 rest
4 x 100 back holding best pace, getting :06-:08 rest
4 x 25 breast hard - :30 rest
4 x 100 IM holding best pace, getting :06-:08 rest
4 x 25 back hard - :30 rest
4 x 100 free holding best pace, getting :06-:08 rest
4 x 25 fly hard - :30 rest
2000 yards
3000 cumulative yards

400 kick with board and fins, alternating 25 hard/25 moderate
400 yards
3400 cumulative yards 

4 x 75- 25 swim moderate/ 25 scull of choice/ 25 swim build - mix up the strokes and the style of scull (front, back, top, middle, bottom) - :10 rest
300 yards
3700 cumulative yards 

Repeat the below pull set 4 times - with pull buoy, paddles, and swimmers snorkel:
150 free pull slightly faster than moderate (with all of the gear) - :10 rest (drop the snorkel)
50 hard pull, choice of stroke - buoy and paddles only - :15 rest (get your snorkel back on)
800 yards
4500 cumulative yards 

4  x 25 off the block, walk back sprints - your choice of stroke
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.