Kiefer Background

Speed-sanity Swim Workout

By Stacey Kiefer, Masters Swimmer

August 18, 2014

Swim Workout Description:

Focus: Get faster, swimmers! Varied sets keep sane as you approach insane speeds.

Shorter Workout*

  Download PDF Version

Warm Up:
500 SKIPS (100 free/100 kick/100 IM drill/100 pull/100 swim choice
500 yards

Main set:
8 x 25 kick on back ­ odds fly, evens back, short fast kick -­ :15 rest
200 yards
700 cumulative yards

4 x 50 – choice, 1st length build up, 2nd length hard ­- finish each 50 with a fast turn, then stop (no push­off). Get back to the wall to start the next one. ­- :15 rest
200 yards
900 cumulative yards

6 x 100 completed at a moderately fast pace – or as directed ­- :10 rest
#1 – IM
#2 – best stroke
#3 – worst stroke
#4 – backwards IM
#5 – 25 free/50 choice/25 free
#6 – all out, choice
600 yards
1500 cumulative yards

4 x 75 Pull with buoy and paddles – odds IM (drop 1 stroke of your choice), evens free ­- :10 rest
300 yards
1800 cumulative yards

Ladder:
Complete the below ladder twice. 1st round the hard portions are best stroke, 2nd round the hard portions are free. Recovery is your choice of stroke. There is no time interval – use the recovery 50’s as your break, but get out and start from a dive for all of the hard portions.
50 recovery/25 hard/50 recovery/50 hard/50 recovery/75 hard/50 recovery
700 yards
2500 cumulative yards

4 x 25 feet first – doesn’t matter how, can be swimming, scull…just have FUN!
100 yards
2600 cumulative yards

200 easy

Longer Workout*

  Download PDF Version

Warm Up:
1000 SKIPS (200 free/200 kick/200 IM drill/200 pull/200 swim choice
1000 yards

Main set:
12 x 25 kick on back ­ odds fly, evens back, short fast kick - ­ :15 rest
300 yards
1300 cumulative yards

8 x 50 – choice, 1st length build up, 2nd length hard - finish each 50 with a fast turn, then stop (no push­off). Get back to the wall to start the next one. ­- :15 rest
400 yards
1700 cumulative yards

12 x 100 completed at a moderately fast pace – or as directed ­ :10 rest
#1-­2 – IM
#3­-4 – best stroke
#5­-6 – worst stroke
#7­-8 – backwards IM
#9­-10 – 25 free/50 choice/25 free
#11-­12 – all out, choice, take an extra :10 rest
1200 yards
2900 cumulative yards

8 x 75 Pull with buoy and paddles – odds IM (drop 1 stroke of your choice), evens free ­ :10 rest
600 yards
3500 cumulative yards

Ladder:
Complete the below ladder twice. 1st round the hard portions are best stroke, 2nd round the hard portions are free. Recovery is your choice of stroke. There is no time interval – use the recovery 50’s as your break, but get out and start from a dive for all of the hard portions. 50 recovery/25 hard/50 recovery/50 hard/50 recovery/75 hard/50 recovery/100 hard/50 recovery
1000 yards
4500 cumulative yards

4 x 25 feet first – doesn’t matter how, can be swimming, scull…just have FUN!
100 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.