Kiefer Background

Slow It Down Swim Workout

By Stacey Kiefer, Masters Swimmer

June 30, 2014

Swim Workout Description:

Alternating difficult sets with slow-down sets make you a stronger, more efficient swimmer.

Shorter Workout*

  Download PDF Version

Warm Up:
300 easy free
300 IM - 25 kick/25 drill/25 swim of each stroke
4 x 25 completed as odds heads up stroke (either tarzan, dog paddle, or sculling)/evens build, your choice of stroke
700 yards

Main set:
6 x 100 IM completed as odds regular order - fast, evens reverse order - moderate, focusing on perfect stroke - :15 rest
600 yards
1300 cumulative yards

4 x 50 free - Golf! - slow it down, count your strokes, and try to lower the number of strokes you take by at least 1 for each 50 - :10 rest
200 yards
1500 cumulative yards

6 x 50 kick with board (no fins) completed as 25 tombstone kicking (also known as bulldozer = board out in front, vertical in the water), 25 regular (board horizontal) - hard! - :20 rest
300 yards
1800 cumulative yards

Complete the below set 2 times:
50 best stroke (non-free), hard - :15 rest
100 free recovery - :10 rest
50 worst stroke (non-free), hard - :15 rest
400 yards
2200 cumulative yards

2 x 100 slow it down - free with fins and swimmers snorkel completed as 25 left arm, 25 right arm, 25 catch-up, 25 build - concentrate on every stroke you take in this set - :15 rest
200 yards
2400 cumulative yards

8 x 25 completed as:
#1-2 = backstroke, dolphin kick underwater to the middle, swim hard to the wall
#3-4 = breaststroke, double underwater pull-out, swim hard to the wall
#5-6 = freestyle, dolphin kick underwater to the middle swim hard to the wall
#7-8 = butterfly, dolphin kick underwater to the middle swim hard to the wall
200 yards
2600 cumulative yards

200 easy 

Longer Workout*

  Download PDF Version

Warm Up:
400 easy free
400 IM - 25 kick/50 drill/25 swim of each stroke
8 x 25 completed as odds heads up stroke (either tarzan, dog paddle, or sculling)/evens build, your choice of stroke
1000 yards

Main set:
8 x 100 IM completed as odds regular order - fast, evens reverse order - moderate, focusing on perfect stroke - :15 rest
800 yards
1800 cumulative yards

6 x 50 free - Golf! - slow it down, count your strokes, and try to lower the number of strokes you take by at least 1 for each 50 - :10 rest
300 yards
2100 cumulative yards

8 x 50 kick with board (no fins) completed as 25 tombstone kicking (also known as bulldozer = board out in front, vertical in the water), 25 regular (board horizontal) - hard! - :20 rest
400 yards
2500 cumulative yards

Complete the below set 4 times:
50 best stroke (non-free), hard - :15 rest
100 free recovery - :10 rest
50 worst stroke (non-free), hard - :15 rest
800 yards
3300 cumulative yards

4 x 100 slow it down - free with fins and swimmers snorkel completed as 25 left arm, 25 right arm, 25 catch-up, 25 build - concentrate on every stroke you take in this set - :15 rest
400 yards
3700 cumulative yards

1 x 500 free for time (off the blocks if you’d like), focusing on perfect stroke and good streamline/kicking off the walls - no breathing right out of the turn.
500 yards
4200 cumulative yards

200 kick on back, recovery
200 yards
4400 cumulative yards

8 x 25 completed as:
#1-2 = backstroke, dolphin kick underwater to the middle, swim hard to the wall
#3-4 = breaststroke, double underwater pull-out, swim hard to the wall
#5-6 = freestyle, dolphin kick underwater to the middle swim hard to the wall
#7-8 = butterfly, dolphin kick underwater to the middle swim hard to the wall
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.