Kiefer Background

No Nonsense New Year Swim Workout

By Stacey Kiefer, Masters Swim Coach

January 6, 2014

Swim Workout Description:

Hello 2014 - it's your year to swim! Jumpstart your swimming with challenging threshold building sets.

Shorter Workout*

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Warm Up:
200 free
200 choice drill
200 choice alternating 25 scull/25 kick on back
4 x 25 - 1 of each stroke, focusing on perfect stroke
700 yards

Main set:
Complete the following round of four 100’s free, two times on an interval that is challenging but maintainable. (If you normally do threshold sets of 100’s on 1:40, then do these on 1:45)
#1,5 hard
#2,6 harder
#3,7 all out
#4,8 easy + :15 extra rest, added to your interval
800 yards
1500 cumulative yards

Complete the following kick set 2 times. OK to use a kickboard, but no fins.
2 x 25 moderate :10 rest
3 x 25 hard :05 rest
4 x 25 crazy-fast :03 rest
1 x 25 easy to the starting end
500 yards
2000 cumulative yards

400 pull with buoy and paddles emphasizing a long stroke, every 3rd length is fast
400 yards
2400 cumulative yards

4 x 50 from a dive, swim hard through the turn then easy back to the starting end. Start the next one when you feel recovered. Your choice of stroke.
200 yards
2600 cumulative yards

200 easy

Longer Workout*

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Warm Up:
300 free
300 choice drill
200 choice alternating 25 scull/25 kick on back
8 x 25 - 2 of each stroke, focusing on perfect stroke
1000 yards

Main set:
Complete the following round of four 100’s free, three times on an interval that is challenging but maintainable. (If you normally do threshold sets of 100’s on 1:20, then do these on 1:25)
#1,5,9 hard
#2,6,10 harder
#3,7,11 all out
#4,8,12 easy + :15 extra rest, added to your interval
1200 yards
2200 cumulative yards

Complete the following kick set 2 times. OK to use a kickboard, but no fins.
2 x 25 moderate :10 rest
3 x 25 hard :05 rest
4 x 25 crazy-fast :03 rest
1 x 25 easy to the starting end
500 yards
2700 cumulative yards

400 pull with buoy and paddles emphasizing a long stroke, every 3rd length is fast
400 yards
3100 cumulative yards

Complete the following set 4 times - changing the focus stroke for each round. This should be a challenging pace.
100 IM - :10 rest
50 fly - :05 rest (2nd round: back, 3rd: breast, 4th: free)
2 x 25 fly all out - :10 rest (2nd round: back, 3rd: breast, 4th: free)
1:00 rest
800 yards
3900 cumulative yards

Repeat the earlier kick set, but this time use a kickboard and fins. Complete the following set 2 times
2 x 25 moderate :10 rest
3 x 25 hard :05 rest
4 x 25 crazy-fast :03 rest
1 x 25 easy to the starting end
500 yards
4400 cumulative yards

4 x 50 from a dive, swim hard through the turn then easy back to the starting end. Start the next one when you feel recovered. Your choice of stroke.
200 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.