Kiefer Background

World Series Of Swimming Swim Workout

By Stacey Kiefer, Masters Swimmer

May 5, 2014

Swim Workout Description:

Series sets feature changing distances & specialties to encourage well-rounded training.

Shorter Workout*

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Warm Up:
200 free easy
100 non-free (mix it up between fly, back, and breast)
200 IM - 25 kick/25 drill of each stroke
4 x 25 - 1 of each stroke, focus on your streamline and kick off the wall
600 yards

Main set:
4 x 100 pull with buoy and paddles - descend (increase your speed with each 100) - :10 rest
4 x 50 kick with board and fins (optional) - build each 50 (be sure you are finishing hard) - :15 rest
4 x 25 swim sprint - all out, your choice of stroke - :20 rest
700 yards
1300 cumulative yards

Alternate the below distances for a total of 4 rounds:
50 IM hard - switch strokes every quarter of length (This should feel tiring!) - :20 rest
25 half length underwater dolphin kick on front in perfect streamline, half length sculling on front - :10 rest
300 yards
1600 cumulative yards

4 x 100 kick with fins and board - descend (increase your speed with each 100) - :10 rest
4 x 50 swim 1 of each stroke - build each 50 (be sure you are finishing hard) - :15 rest
4 x 25 pull with buoy (no paddles) sprint - all out, your choice of stroke - :20 rest
700 yards
2300 cumulative yards

Challenge touch and go set, swim hard freestyle, 4 lengths - :05 rest, 3 lengths - :05 rest, 2 lengths - :05 rest, 1 length - :05 rest, 2 easy lengths backstroke
300 yards
2600 cumulative yards

200 easy

Longer Workout*

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Warm Up:
300 free easy
300 non-free (mix it up between fly, back, and breast)
200 IM - 25 kick/25 drill of each stroke
8 x 25 - 2 of each stroke, focus on your streamline and kick off the wall
1000 yards

Main set:
4 x 100 pull with buoy and paddles - descend (increase your speed with each 100) - :10 rest
4 x 50 kick with board and fins (optional) - build each 50 (be sure you are finishing hard) - :15 rest
4 x 25 swim sprint - all out, your choice of stroke - :20 rest
700 yards
1700 cumulative yards

Alternate the below distances for a total of 4 rounds:
50 swim hard - one each stroke - :20 rest
25 half length underwater dolphin kick on front in perfect streamline, half length sculling on front - :10 rest
300 yards
2000 cumulative yards

4 x 100 kick with fins and board - descend (increase your speed with each 100) - :10 rest
4 x 50 swim 1 of each stroke - build each 50 (be sure you are finishing hard) - :15 rest
4 x 25 pull with buoy (no paddles) sprint - all out, your choice of stroke - :20 rest
700 yards
2700 cumulative yards

Alternate the below distances for a total of 4 rounds:
50 IM hard - switch strokes every quarter of length (This should feel tiring!) - :20 rest
25 half length underwater dolphin kick on back in perfect streamline, half length sculling on back- :10 rest
300 yards
3000 cumulative yards

4 x 100 swim, pick one stroke - descend (increase your speed with each 100) - :10 rest
4 x 50 pull with buoy and paddles - build each 50 (be sure you are finishing hard) - :15 rest
4 x 25 kick with board (no fins) sprint - all out, your choice of stroke - :20 rest
700 yards
3700 cumulative yards

75 completed as 25 fly/25 free/25 fly - moderate - :10 rest
50 fly hard - :15 rest
75 broken as 25 back/25 free/25 back - moderate - :10 rest
50 back hard - :15 rest
75 broken as 25 breast/25 free/25 breast - moderate - :10 rest
50 breast hard - :15 rest
75 all free - moderate - :10 rest
50 free hard - :15 rest
500 yards
4200 cumulative yards

Challenge touch and go set, swim hard freestyle, 5 lengths - :05 rest, 4 lengths - :05 rest, 3 lengths - :05 rest, 2 lengths - :05 rest, 1 length - :05 rest, 1 easy length
400 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.