Kiefer Background

Winter Wake-Up Swim Workout

By Stacey Kiefer, Masters Swim Coach

January 27, 2014

Swim Workout Description:

Mid-distance endurance & short sprints combine to shock your system into swimming fast!

Shorter Workout*

  Download PDF Version

Warm Up:
200 free easy
200 IM - 25 kick/25 drill of each stroke
200 free, stretched out breathing every 3rd and 5th stroke by 25
8 x 25 - 2 of each stroke build-up, perfect stroke
800 yards

Main set:
300 free hard, BUT every 3rd length slow it down and do catch-up drill.
1:00 rest
4 x 50 fast free, breathing every 5th stroke - :15 rest
1:00 rest
200 free hard, BUT every 2nd length slow it down and do fingertip drag drill - be sure to drag your fingertips along the side of your body, across your armpit, and all the way up to the top of the stroke.
1:00 rest
4 x 25 fast free, perfect stroke - :15 rest
800 yards
1600 cumulative yards

Complete the below set 3 times, using fins:
50 kick moderate with a board - :10 rest
2 x 25 kick hard on your back (no kickboard) - :10 rest
300 yards
1900 cumulative yards

6 x 25 fly choose a variety of drills (porpoise, 1 stroke/5 kicks underwater, 3 left/3 right/3 full strokes) - :10 rest
1 x 100 fly swim completed as 75 build, :05 rest, 25 hard! - :15 rest
6 x 25 back choose a variety of drills (sailboat, 6 kicks per arm stroke, single arm) - :10 rest
1 x 100 back swim completed as 75 build, :05 rest, 25 hard! - :15 rest
6 x 25 breast choose a variety of drills (1 armstroke/2 kicks, breaststroke arms/butterfly kick, left arm/right kick) - :10 rest
1 x 100 breast swim completed as 75 build, :05 rest, 25 hard! - :15 rest
750 yards
2650 cumulative yards

200 easy

Longer Workout*

  Download PDF Version

Warm Up:
300 free easy
200 IM - 25 kick/25 drill of each stroke
300 free, stretched out breathing every 3rd, 5th, 7th stroke by 25
8 x 25 - 2 of each stroke build-up, perfect stroke
1000 yards

Main set:
300 free hard, BUT every 3rd length slow it down and do catch-up drill.
1:00 rest
8 x 50 fast free, breathing every 5th stroke - :15 rest
1:00 rest
300 free hard, BUT every 2nd length slow it down and do fingertip drag drill - be sure to drag your fingertips along the side of your body, across your armpit, and all the way up to the top of the stroke.
1:00 rest
8 x 25 fast free, perfect stroke - :15 rest
1200 yards
2200 cumulative yards

Complete the below set 6 times, using fins:
50 kick moderate with a board - :10 rest
2 x 25 kick hard on your back (no kickboard) - :10 rest
600 yards
2800 cumulative yards

6 x 75 IM drill moderate - :10 rest - completed as:
25 butterfly drill = 3 left, 3 right, 3 full stroke
25 backstroke drill = double-arm
25 breaststroke = breaststroke arms with butterfly kick
450 yards
3250 cumulative yards

6 x 75 with paddles (no buoy) - :15 rest - completed as:
25 moderate pull choice of stroke/25 scull/25 fast pull, same stroke as 1st 25
450 yards
3700 cumulative yards

8 x 25 fly choose a variety of drills (porpoise, 1 stroke/5 kicks underwater, 3 left/3 right/3 full strokes) - :10 rest
1 x 100 fly swim completed as 75 build, :05 rest, 25 hard! - :15 rest
8 x 25 back choose a variety of drills (sailboat, 6 kicks per arm stroke, single arm) - :10 rest
1 x 100 back swim completed as 75 build, :05 rest, 25 hard! - :15 rest
8 x 25 breast choose a variety of drills (1 armstroke/2 kicks, breaststroke arms/butterfly kick, left arm/right kick) - :10 rest
1 x 100 breast swim completed as 75 build, :05 rest, 25 hard! - :15 rest
900 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.

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