Kiefer Background

Lean Mean Swimming Machine Swim Workout

By Stacey Kiefer, Masters Swim Coach

March 10, 2014

Swim Workout Description:

Tap into speed with fins & paddles + pool push-ups for maximum burn.

Shorter Workout*

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Warm Up:
200 freestyle, easy
300 IM - 25 kick on back/25 drill/25 swim of each stroke
100 free alternating 25 fingertip drag drill/25 catch-up drill
100 IM, perfect stroke
4 x 25 - 1 of each stroke, build
800 yards

Main set:
6 x 125 choice with fins completed as:
25 super hard kick with fins and board, :10 rest drop the board (keep the fins on) - 75 super hard swim, right into 25 recovery swim (fins still on) - :15 rest
750 yards
1550 cumulative yards

4 x 25 fly kick on back, underwater as far as you can go - once you surface stay on top of the water working the legs with a fast ab and hip driven kick - :15 rest
100 yards
1650 cumulative yards

6 x 125 choice with paddles completed as:
25 super hard pull with paddles and buoy, :10 rest drop the buoy (keep the paddles on) - 75 super hard swim with paddles (kick hard!), right into 25 recovery swim (paddles still on) - :15 rest (best to use smaller-size paddles for this set, if you have)
750 yards
2400 cumulative yards

4 x 50 choice, moderate with 10 pool push-ups at the end of each 50 - :15 rest after the push-ups
200 yards
2600 cumulative yards

200 easy

Longer Workout*

   Download PDF Version

Warm Up:
300 freestyle, easy
300 IM - 25 kick on back/25 drill/25 swim of each stroke
200 free alternating 25 fingertip drag drill/25 catch-up drill
100 IM, perfect stroke
4 x 25 - 1 of each stroke, build
1000 yards

Main set:
3 x 200 free, fast tempo on best interval you can hold, getting about :10 rest (if you do tempo sets of 100’s on 1:20, you should do these 200’s on 2:45)
600 yards
1600 cumulative yards

100 easy recovery, choice
100 yards
1700 cumulative yards

8 x 125 choice with fins completed as:
25 super hard kick with fins and board, :10 rest drop the board (keep the fins on) - 75 super hard swim, right into 25 recovery swim (fins still on) - :15 rest
1000 yards
2700 cumulative yards

8 x 25 fly kick on back, underwater as far as you can go - once you surface stay on top of the water working the legs with a fast ab and hip driven kick - :15 rest
200 yards
2900 cumulative yards

8 x 125 choice with paddles completed as:
25 super hard pull with paddles and buoy, :10 rest drop the buoy (keep the paddles on) - 75 super hard swim with paddles (kick hard!), right into 25 recovery swim (paddles still on) - :15 rest (best to use smaller-size paddles for this set, if you have)
1000 yards
3900 cumulative yards

8 x 25 backstroke kick, start with a nice streamlined underwater dolphin kick up to backstroke kick on the surface - :15 rest
200 yards
4100 cumulative yards

10 x 50 choice, moderate with 10 pool push-ups at the end of each 50 - :15 rest after the push-ups
500 yards
4600 cumulative yards

200 easy