Kiefer Background

Warp Speed 75's Swim Workout

By Stacey Kiefer, Masters Swim Coach

March 24, 2014

Swim Workout Description:

Work all four strokes with fast 75’s.

Shorter Workout*

  Download PDF Version

Warm Up:
300 free easy
100 kick on back
100 IM drill
100 kick on front or side
4 x 25 choice, working on perfect streamline and kick off the wall
700 yards

Main set:
300 freestyle pull with buoy and paddles completed at a moderate tempo pace, but every 3rd length is hard
300 yards
1000 cumulative yards

The following 3 rounds of 3 x 75’s should be completed at a hard pace. Take :20 rest after each 75 and 1:00 rest between rounds.
Round #1 25 fly/25 free/25 fly, 75 fly, 75 free - 25 easy recovery
Round #2 25 back/25 free/25 back, 75 back, 75 free - 25 easy recovery
Round #3 25 breast/25 free/25 breast, 75 breast, 75 free - 25 easy recovery
750 yards
1750 cumulative yards
 
300 freestyle swim at a moderate pace with swimmers snorkel and fins. If you don’t have a swimmer’s snorkel breathe every 5th stroke.
300 yards
2050 cumulative yards

8 x 75 completed as #1-4 kicking (no fins/no board) and #5-8 swimming at a hard but maintainable pace. Take :15 rest after each 75.
#1 & #5 - 25 fly/25 back/25 breast
#2 & #6 - 25 free/25 fly/25 back
#3 & #7 - 25 breast/25 free/25 fly
#4 & #8 - 25 back/25 breast/25 free
600 yards
2650 cumulative yards

200 easy

Longer Workout*

   Download PDF Version

Warm Up:
400 free easy
100 kick on back
200 IM drill
100 kick on front or side
8 x 25 choice, working on perfect streamline and kick off the wall
1000 yards

Main set:
400 freestyle pull with buoy and paddles completed at a moderate tempo pace, but every 3rd length is hard
400 yards
1400 cumulative yards

The following 3 rounds of 3 x 75’s should be completed at a hard pace. Take :20 rest after each 75 and 1:00 rest between rounds.
Round #1 25 fly/25 free/25 fly, 75 fly, 75 free - 25 easy recovery
Round #2 25 back/25 free/25 back, 75 back, 75 free - 25 easy recovery
Round #3 25 breast/25 free/25 breast, 75 breast, 75 free - 25 easy recovery
750 yards
2150 cumulative yards
 
400 freestyle pull with buoy and paddles completed as 8 strokes easy, 6 strokes really hard
400 yards
2550 cumulative yards

8 x 75 completed as #1-4 kicking (no fins/no board) and #5-8 swimming at a hard but maintainable pace. Take :15 rest after each 75.
#1 & #5 - 25 fly/25 back/25 breast
#2 & #6 - 25 free/25 fly/25 back
#3 & #7 - 25 breast/25 free/25 fly
#4 & #8 - 25 back/25 breast/25 free
600 yards
3150 cumulative yards

400 freestyle swim at a moderate pace with swimmers snorkel and fins. If you don’t have a swimmer’s snorkel breathe every 5th stroke.
400 yards
3550 cumulative yards

8 x 50 choice of stroke, completed as odds scull (ok to kick lightly), evens 6 kicks/3 full strokes - :15 rest
400 yards
3950 cumulative yards

26 x 25 choice of stroke (mix it up!) from the middle of the pool. These are quick stop and go, so you only take :05 rest in the middle. Build up to the wall, hard turn, good streamline, fast breakout, then easy to the middle. You’ll be tired after these!
650 yards
4600 cumulative yards

200 easy