Kiefer Background

Sprintelligence Swim Workout

By Stacey Kiefer, Masters Swimmer

April 7, 2014

Swim Workout Description:

Continuously changing speed & effort boosts speed for competition, repeating moderate-building-sprint progressions. 

Shorter Workout*

  Download PDF Version

Warm Up:
200 free
200 non-free
200 IM 25 kick/25 drill of each stroke
4 x 25 - one each stroke, perfect form
700 yards

Main set:
200 pull free with buoy and paddles, moderate - 1:00 rest
4 x 75 pull free with buoy and paddles, build each one - :20 rest
4 x 25 pull free with buoy and paddles, ALL OUT - :15 rest
1:00 rest
600 yards
1300 cumulative yards

200 IM swim, moderate - 1:00 rest
4 x 75 swim one of each stroke, build each one - :20 rest
4 x 25 swim one of each stroke, ALL OUT - :15 rest
1:00 rest
600 yards
1900 cumulative yards

200 kick choice with board and fins, moderate - 1:00 rest
4 x 75 kick choice with board and fins, build each one - :20 rest
4 x 25 kick choice with board and fins, ALL OUT - :15 rest
1:00 rest
600 yards
2500 cumulative yards

2 x 50 choice, broken at 37.5 yards - swim the 1st 25 as build up, hard through the turn, sprint to the middle and stop. Take :10 rest then sprint to the end - :30 rest at the wall to fully recover
100 yards
2600 cumulative yards

200 easy

Longer Workout*

   Download PDF Version

Warm Up:
300 free
200 non-free
200 IM 25 kick/25 drill of each stroke
4 x 50 - pick one stroke, descend (get a little faster with each 50)
4 x 25 - one each stroke, perfect form
1000 yards

Main set:
400 pull free with buoy and paddles, moderate - 1:00 rest
4 x 75 pull free with buoy and paddles, build each one - :20 rest
4 x 25 pull free with buoy and paddles, ALL OUT - :15 rest
1:00 rest
800 yards
1800 cumulative yards

400 IM swim, moderate - 1:00 rest
4 x 75 swim one of each stroke, build each one - :20 rest
4 x 25 swim one of each stroke, ALL OUT - :15 rest
1:00 rest
800 yards
2600 cumulative yards

400 kick choice with board and fins, moderate - 1:00 rest
4 x 75 kick choice with board and fins, build each one - :20 rest
4 x 25 kick choice with board and fins, ALL OUT - :15 rest
1:00 rest
800 yards
3400 cumulative yards

400 free or backstroke, moderate - 1:00 rest
4 x 75 free or backstroke, build each one - :20 rest
4 x 25 free or backstroke, ALL OUT - :15 rest
1:00 rest
800 yards
4200 cumulative yards

8 x 50 choice, broken at 37.5 yards - swim the 1st 25 as build up, hard through the turn, sprint to the middle and stop. Take :10 rest then sprint to the end - :30 rest at the wall to fully recover
400 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.