Kiefer Background

No Cheating Challenge Swim Workout

By Stacey Kiefer, Masters Swim Coach

March 17, 2014

Swim Workout Description:

Complete these challenging intervals without cheating for maximum fitness!

Shorter Workout*

  Download PDF Version

Warm Up:
200 free
100 IM drill of choice
100 free alternating 25 catch-up/25 perfect stroke
100 backstroke alternating 25 double arm/25 perfect stroke
4 x 25 - 1 of each stroke, build each one
600 yards

Main set:
Pick one stroke (or IM) for all of the 100’s in the next 3 sets.
4 x 100 at a good tempo pace, holding an interval in which you are getting :15 rest
1:00 rest
200 kick with board and fins, 100 moderate/100 fast
600 yards
1200 cumulative yards

4 x 100 at a faster pace, holding an interval in which you are getting :05 rest
1:00 rest
200 kick with fins on your back, 100 hard/100 moderate
600 yards
1800 cumulative yards

6 x 100 building the pace - the first two holding an interval in which you are getting :15 rest, #3 & #4 drop :05 off the interval, #5 & #6 drop another :05 off the interval (these should be really hard and fast)
600 yards
2400 cumulative yards

200 pull with buoy and paddles, relaxed and stretched out - breathing every 3rd stroke/5th stroke by 25
200 yards
2600 cumulative yards

200 easy

Longer Workout*

   Download PDF Version

Warm Up:
200 free
200 IM drill of choice
200 free alternating 25 catch-up/25 perfect stroke
200 backstroke alternating 25 double arm/25 perfect stroke
8 x 25 - 2 of each stroke - odds: build-up, evens: build-down
1000 yards

Main set:
Pick one stroke (or IM) for all of the 100’s in the next 3 sets.
6 x 100 at a good tempo pace, holding an interval in which you are getting :15 rest
1:00 rest
300 kick with board and fins, 100 moderate/100 fast/100 moderate
900 yards
1900 cumulative yards

6 x 100 at a faster pace, holding an interval in which you are getting :05 rest
1:00 rest
300 kick with fins on your back, 100 hard/100 moderate/100 hard
900 yards
2800 cumulative yards

6 x 100 building the pace - the first two holding an interval in which you are getting :15 rest, #3 & #4 drop :05 off the interval, #5 & #6 drop another :05 off the interval (these should be really hard and fast)
1:00 rest
6 x 50 kick with board - no fins, hard - :15 rest
900 yards
3700 cumulative yards

400 pull with buoy and paddles, relaxed and stretched out - breathing every 3rd stroke/5th stroke by 25
400 yards
4100 cumulative yards

Concentrating on a perfect stroke, complete the below set 4 times, once through each stroke:
1 x 50 moderate - :15 rest
1 x 25 super easy - :10 rest
1 x 25 super hard - :20 rest
1 x 25 scull - :10 rest
500 yards
4600 cumulative yards

200 easy


Featured Products
Kiefer Lycra Gloves
Kiefer Lycra Gloves
MSRP: $6.95
CLEARANCE: $6.27