Kiefer Background

Train Fast, Race Faster Swim Workout

By Stacey Kiefer, Masters Swimmer

July 7, 2014

Swim Workout Description:

Incorporating speed trains your body to race faster. Start now and reap the benefits later!

Shorter Workout*

  Download PDF Version

Warm Up:
300 free easy
200 IM – 25 kick/25 drill
100 IM – single arm drill
4 x 25 – your choice of stroke, build
700 yards

Main set:
Complete the below set all freestyle:
100 build within each 25 – 1:00 rest (get out of the water and up on the blocks)
4 x 25 sprint – odds off the block if available - :20 rest
100 free negative split (2nd 50 faster than the first 50) – 1:00 rest (get out of the water and up on the blocks)
4 x 25 sprint - odds off the block if available - :20 rest
100 build (last 25 should be really fast) – 1:00 rest (get out of the water and up on the blocks)
4 x 25 sprint - one off the block if available - :20 rest
100 scull, recovery
700 yards
1400 cumulative yards

Pick one non-free stroke or IM:
100 build within each 25 – 1:00 rest (get out of the water and up on the blocks)
4 x 25 sprint (if doing IM, do all 4 fly) – odds off the block if available - :20 rest
100 negative split (2nd 50 faster than the first 50) - 1:00 rest (get out of the water and up on the blocks)
4 x 25 sprint (if doing IM, do all 4 back) - odds off the block if available - :20 rest
100 build (last 25 should be really fast) – 1:00 rest (get out of the water and up on the blocks)
4 x 25 sprint (if doing IM, do all 4 breast) - odds off the block if available - :20 rest
600 yards
2000 cumulative yards

 200 kick with fins – odd lengths kicking on right side, even lengths kicking on left side – bottom arm extended up top, top arm resting down along body
200 yards
2200 cumulative yards

 4 x 100 pull with paddles and buoy breathing every 3rd/5th/7th/9th stroke by 25 - :20 rest
400 yards
2600 cumulative yards

 200 easy

Longer Workout*

  Download PDF Version

Warm Up:
400 free easy
200 IM – 25 kick/25 drill
100 IM – single arm drill
100 IM – perfect stroke
8 x 25 – odds fly kick on back, evens build swim (one of each stroke)
1000 yards

Main set:
Complete the below set doing freestyle:
200 build within each 50 – 1:00 rest (get out of the water and up on the blocks)
4 x 25 sprint – odds off the block if available - :20 rest
200 free negative split (2nd 100 faster than the first 100) – 1:00 rest (get out of the water and up on the blocks)
4 x 25 sprint - odds off the block if available - :20 rest
200 build (last 25 should be really fast) – 1:00 rest (get out of the water and up on the blocks)
4 x 25 sprint - odds off the block if available - :20 rest
100 scull recovery
1000 yards
2000 cumulative yards

Pick one non-free stroke or IM:
200 build within each 50 – 1:00 rest (get out of the water and up on the blocks)
4 x 25 sprint (if doing IM, do all 4 fly) – odds off the block if available - :20 rest
200 free negative split (2nd 100 faster than the first 100) - 1:00 rest (get out of the water and up on the blocks)
4 x 25 sprint (if doing IM, do all 4 back) - odds off the block if available - :20 rest
200 build (last 25 should be really fast) – 1:00 rest (get out of the water and up on the blocks)
4 x 25 sprint (if doing IM, do all 4 breast) - odds off the block if available - :20 rest
900 yards
2900 cumulative yards 

200 kick with fins – odd lengths kicking on right side, even lengths kicking on left side – bottom arm extended up top, top arm resting down along body
200 yards
3100 cumulative yards 

5 x 100 pull with paddles and buoy breathing every 3rd/5th/7th/9th stroke by 25 - :20 rest
500 yards
3600 cumulative yards 

Complete the below set all freestyle:
100 build within each 25 – 1:00 rest (get out of the water and up on the blocks)
2 x 25 sprint – one off the block if available - :20 rest
100 free negative split (2nd 50 faster than the first 50) – 1:00 rest (get out of the water and up on the blocks)
2 x 25 sprint - one off the block if available - :20 rest
100 build (last 25 should be really fast) – 1:00 rest (get out of the water and up on the blocks)
2 x 25 sprint - one off the block if available - :20 rest
100 scull, recovery
550 yards
4150 cumulative yards 

Pick one non-free stroke or IM:
100 build within each 25 – 1:00 rest (get out of the water and up on the blocks)
2 x 25 sprint (if doing IM, do both fly) – odds off the block if available - :20 rest
100 negative split (2nd 50 faster than the first 50) - 1:00 rest (get out of the water and up on the blocks)
2 x 25 sprint (if doing IM, do both back) - odds off the block if available - :20 rest
100 build (last 25 should be really fast) – 1:00 rest (get out of the water and up on the blocks)
2 x 25 sprint (if doing IM, do both breast) - odds off the block if available - :20 rest
450 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.