Kiefer Background

SuperSonic Speed Swim Workout

By Stacey Kiefer, Masters Swim Coach

February 10, 2014

Swim Workout Description:

Not feeling fast? You will now! Short, speed-focused sets will have you flying across the pool.

Shorter Workout*

  Download PDF Version

Warm Up:
300 easy choice of stroke
100 kick with board
4 x 50 - 1 of each stroke, drill of choice
8 x 25 - 2 of each stroke, odds build up, evens moderate perfect stroke
800 yards

Main set:
4 x 25 free moderate - :15 rest
4 x 50 = 25 free moderate/25 best non-free stroke fast - :15 rest
4 x 75 = 50 free moderate/25 best non-free stroke fast - :15 rest
600 yards
1400 cumulative yards

8 x 25 super fast kick with fins, board optional - you should be FLYING on these - :15 rest
200 yards
1600 cumulative yards

6 x 100 completed as: 25 sprint, 25 easy, 50 sprint - these should be really hard - :30 rest
#1 fly
#2 free
#3 back
#4 free
#5 breast
#6 free
600 yards
2200 cumulative yards

200 moderate pull with paddles and buoy - your choice of stroke. Be sure you are thinking about a long, productive pull - don’t just zone out.
200 yards
2400 cumulative yards

8 x 25 your choice of stroke swim FAST with fins - :20 rest
200 yards
2600 cumulative yards

200 easy

Longer Workout*

  Download PDF Version

Warm Up:
500 easy choice of stroke
100 kick with board
4 x 50 - 1 of each stroke, drill of choice
8 x 25 - 2 of each stroke, odds build up, evens moderate perfect stroke
1000 yards

Main set:
Complete the below set 2 times - :15 rest after each distance
4 x 25 free moderate
4 x 50 = 25 free moderate/25 best non-free stroke fast
4 x 75 = 50 free moderate/25 best non-free stroke fast
1:00 rest between rounds
1200 yards
2200 cumulative yards

20 x 25 super fast kick with fins, board optional - you should be FLYING on these - :15 rest
500 yards
2700 cumulative yards

6 x 100 completed as: 25 sprint, 25 easy, 50 sprint - these should be really hard - :30 rest
#1 fly
#2 free
#3 back
#4 free
#5 breast
#6 free
600 yards
3300 cumulative yards

500 moderate pull with paddles and buoy - your choice of stroke. Be sure you are thinking about a long, productive pull - don’t just zone out.
500 yards
3800 cumulative yards

20 x 25 your choice of stroke swim FAST with fins - :20 rest
500 yards
4300 cumulative yards

200 IM - single arm stroke (left arm on odd lengths, right arm even lengths) - recovery
200 yards
4500 cumulative yards

1 x 100 hard off the block for time. Your choice of stroke.
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.