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Think First, Sprint Faster Swim Workout

By Stacey Kiefer, Masters Swimmer

August 4, 2014

Swim Workout Description:

Focus: A stroke-perfecting main set is followed by sprinting with new, awesome sprint form.

Shorter Workout*

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Warm Up: 
300 free easy 
200 IM – odd lengths left arm only/even lengths right arm only 
100 IM kick on back 
4 x 25 build - odds free, evens non-free 
700 yards

Main set: 
4 x 100 free at a moderate pace with pull buoy, paddles, and swimmers snorkel - :10 rest 
1 x 200 free hard - no equipment - :30 rest 
600 yards 
1300 cumulative yards

8 x 25 - choice, hard push off, 3 hard strokes, easy to the end of the pool - :20 rest 
200 yards 
1500 cumulative yards

Complete the below set 2 times: 
200 IM – super hard - :20 rest 
100 IM – super easy - :15 rest 
600 yards 
2100 cumulative yards

8 x 25 odds fist drill (freestyle while holding your hands in a fist), evens – backstroke sailboat drill (hold arm straight up in the air for 3 seconds before switching to the opposite arm) - :10 rest 
200 yards 
2300 cumulative yards

2 x 150 choice of stroke, completed as 50 kick on back/50 pull, buoy only (no paddles)/50 swim - :20 rest 
300 yards 
2600 cumulative yards 
200 easy

Longer Workout*

  Download PDF Version

Warm Up: 
400 free easy 
200 IM – odd lengths left arm only/even lengths right arm only 
100 IM kick on back 
100 IM swim, stretched out stroke 
8 x 25 build - odds free, evens non-free 
1000 yards

Main set: 
Complete the below set twice: 
4 x 100 free at a moderate pace with pull buoy, paddles, and swimmers snorkel - :10 rest 
1 x 200 free hard - no equipment - :30 rest 
1200 yards 
2200 cumulative yards

8 x 25 - choice, hard push off, 3 hard strokes, easy to the end of the pool - :20 rest 
200 yards 
2400 cumulative yards

Complete the below set 3 times: 
200 IM – super hard - :20 rest 
100 IM – super easy - :15 rest 
900 yards 
3300 cumulative yards

8 x 25 odds fist drill (freestyle while holding your hands in a fist), evens – backstroke sailboat drill (hold arm straight up in the air for 3 seconds before switching to the opposite arm) - :10 rest 
200 yards 
3500 cumulative yards

4 x 150 Completed as 50 kick on back/50 pull, buoy only (no paddles)/50 swim. Do one of each stroke - :20 rest 
600 yards 
4100 cumulative yards

8 x 25 choice of stroke, completed as super hard from the middle to the end of the pool. Clean, solid finish - :20 rest 
200 yards 
4300 cumulative yards

300 alternating 25 butterfly kick on front, hands on sides/25 backstroke swim, moderate. 
300 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.