Kiefer Background

Suffer Now, Smile Later Swim Workout

By Stacey Kiefer, Masters Swim Coach

January 13, 2014

Swim Workout Description:

Swim hard when tired! Test your strength & endurance with the last set and reap the benefits at the end of the season.

Shorter Workout*

  Download PDF Version

Warm Up:
300 free
300 IM - 25 kick/25 drill/25 swim of each stroke
4 x 25 choice - odds build up, evens build down
700 yards

Main set:
Complete the below ladder taking :15 rest after each distance. This should be moderate pace, unless a different speed is specified.
25 free - pull with paddles and buoy
50 free - pull with paddles and buoy
75 free - pull with paddles and buoy
200 IM - swim, hard - take an extra :15 rest
75 free - pull with paddles and buoy
50 free - pull with paddles and buoy
25 free - pull with paddles and buoy
500 yards
1200 cumulative yards

6 x 75 kick, hard, with board and fins - :10 rest
450 yards
1650 cumulative yards

Test set:
300 choice, hard off the block for time
200 easy - 1:00 rest
100 choice, hard off the block for time
200 easy
800 yards
2450 cumulative yards

6 x 25 sculling - use different styles of sculling - on front and on back, hands up top, in the middle, down low - :15 rest
150 yards
2600 cumulative yards

200 easy

Longer Workout*

  Download PDF Version

Warm Up:
400 free
400 IM - 25 kick/50 drill/25 swim of each stroke
8 x 25 choice - odds build up, evens build down
1000 yards

Main set:
Complete the below ladder taking :15 rest after each distance. This should be moderate pace, unless a different speed is specified.
25 free - pull with paddles and buoy
50 free - pull with paddles and buoy
75 free - pull with paddles and buoy
200 IM - swim, hard - take an extra :15 rest
75 free - pull with paddles and buoy
50 free - pull with paddles and buoy
25 free - pull with paddles and buoy
500 yards
1500 cumulative yards

6 x 75 kick, hard, with board and fins - :10 rest
450 yards
1950 cumulative yards

Complete the below ladder taking :15 rest after each distance. This should be moderate pace, unless a different speed is specified.
25 nonfree, swim
50 nonfree, swim
75 nonfree, swim
200 free pull with paddles and buoy, hard - take an extra :25 rest
75 nonfree, swim
50 nonfree, swim
25 nonfree, swim
500 yards
2450 cumulative yards

6 x 75 kick, hard, without a board or fins. Kick on back or side - :10 rest
450 yards
2900 cumulative yards

Test set:
500 free, hard off the block for time
200 easy - 1:00 rest
300 choice, hard off the block for time
200 easy - 1:00 rest
100 choice, hard off the block for time
200 easy
1500 yards
4400 cumulative yards

8 x 25 sculling - use different styles of sculling - on front and on back, hands up top, in the middle, down low - :15 rest
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.