Kiefer Background

Pull It Out Swim Workout

By Stacey Kiefer, Masters Swimmer

April 14, 2014

Swim Workout Description:

Fast pulling sets build strength for race day records! 

Shorter Workout*

  Download PDF Version

Warm Up:
200 freestyle, easy
100 backstroke
100 IM, drill
100 breaststroke
100 IM, kick without a board or fins
4 x 25 choice, half length build/half length hard
700 yards

Main set:
2 x 200 free or IM - descend (1st one is medium pace, 2nd is fast) - :20 rest
2:00 rest
3 x 100 free pull with paddles and buoy - holding best interval in which you are getting :10 rest
700 yards
1400 cumulative yards

3 x 150 IM - 50 fly/50 back/50 breast (1st one fly is hard, last 100 is moderate, 2nd one back is hard 1st and last 50’s are moderate, 3rd one breast is hard first 100 is moderate) - :20 rest
2:00 rest
3 x 100 free pull with paddles and buoy - holding best interval in which you are getting :10 rest
750 yards
2150 cumulative yards

Complete the below set 2 times:
75 kick with board and fins, moderate - :15 rest (drop the board)
50 backstroke or fly kick on back with fins (no board), all out - :20 rest (grab the board)
250 yards
2400 cumulative yards

4 x 50 hard pull with buoy (no paddles) completed in the below order - :20 rest
#1 = backstroke
#2 = butterfly
#3 = freestyle
#4 = breaststroke
200 yards
2600 cumulative yards

200 easy

Longer Workout*

   Download PDF Version

Warm Up:
400 freestyle, easy
100 backstroke
100 IM, drill
100 breaststroke
100 IM, kick without a board or fins
8 x 25 choice, half length build/half length hard
1000 yards

Main set:
3 x 200 free or IM - descend (1st one is medium pace, 2nd is medium-fast, 3rd is fast) - :20 rest
2:00 rest
3 x 100 free pull with paddles and buoy - holding best interval in which you are getting :10 rest
900 yards
1900 cumulative yards

3 x 150 IM - 50 fly/50 back/50 breast (1st one fly is hard, last 100 is moderate, 2nd one back is hard 1st and last 50 are moderate, 3rd one breast is hard first 100 is moderate) - :20 rest
2:00 rest
3 x 100 free pull with paddles and buoy - holding best interval in which you are getting :10 rest
750 yards
2650 cumulative yards

3 x 100 choice of stroke - negative split (first 50 is moderate, 2nd 50 is all out) - :20 rest
3 x 100 free pull with paddles and buoy - holding best interval in which you are getting :10 rest
600 yards
3250 cumulative yards

Complete the below set 4 times:
75 kick with board and fins, moderate - :15 rest (drop the board)
50 backstroke or fly kick on back with fins (no board), all out - :20 rest (grab the board)
500 yards
3750 cumulative yards

8 x 50 hard pull with buoy (no paddles) completed in the below order - :20 rest
#1 & 2 = backstroke
#3 = butterfly
#4 & 5 = freestyle
#6 = butterfly
#7 & 8 = breaststroke
400 yards
4150 cumulative yards

150 choice easy, recovery
150 yards
4300 cumulative yards

12 x 25 choice of stroke, completed in the below order - :15 rest
#1 - 4 scull of choice (no buoy/no paddles)
#5 - 8 super spin (turn arms as fast as you can in the water, don’t worry about form)
#9 - 12 fast, perfect stroke
300 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.