Kiefer Background

Zero In On Speed Swim Workout

By Stacey Kiefer, Masters Swim Coach

February 3, 2014

Swim Workout Description:

Fast swimming at specific time intervals & variety are combined within sets. Have fun & don’t be surprised if you finish tired! 

Shorter Workout*

 Download PDF Version

Warm Up:
200 free easy
100 IM drill of choice
100 free moderate
100 kick on back
4 x 25 - build, 1 of each stroke
600 yards

Main set:
4 x 75 pull with buoy and paddles - 25 moderate/25 build/25 hard - :15 rest
300 yards
900 cumulative yards

4 x 200 completed as:
#1 - 50 hard fly, 150 hard free - :45 rest
#2 - 50 moderate free, 50 hard back, 100 hard free - :30 rest
#3 - 100 moderate free, 50 hard breast, 50 hard free - :15 rest
#4 - 150 moderate free, 50 hard free
800 yards
1700 cumulative yards

 4 x 75 kick with board and fins - 25 moderate/25 build/25 hard - :15 rest 
300 yards
2000 cumulative yards

24 x 25 with :15 rest, completed as:
#1 - 8 = 2 of each stroke with a very hard push off, kick, and streamline - no breathing before the middle of the pool, moderate to the wall
#9 - 12 = choice, easy to the middle, super fast to the wall - no breathing from the middle of the pool to the wall
#13 - 16 = alternating odds butterfly, evens freestyle - taking no more than 2 breaths per 25
#17 - 20 = alternating odds backstroke, evens breaststroke - not breaking the surface before the middle of the pool (need to do hard underwater dolphin kicks for backstroke)
#21 - 24 = 1 of each stroke, sprint off the block, walk back to the starting end
600 yards
2600 cumulative yards

200 easy 

Longer Workout*

  Download PDF Version

Warm Up:
300 free easy
200 IM drill of choice
100 kick on back
200 free moderate
4 x 25 - build, 1 of each stroke
900 yards

Main set:
8 x 75 pull with buoy and paddles - 25 moderate/25 build/25 hard - :15 rest
600 yards
1500 cumulative yards

4 x 200 completed as:
#1 - 50 hard fly, 150 hard free - :45 rest
#2 - 50 moderate free, 50 hard back, 100 hard free - :30 rest
#3 - 100 moderate free, 50 hard breast, 50 hard free - :15 rest
#4 - 150 moderate free, 50 hard free
800 yards
2300 cumulative yards

8 x 75 kick with board and fins - 25 moderate/25 build/25 hard - :15 rest
600 yards
2900 cumulative yards

4 x 200 completed as:
#1 - 50 hard fly, 150 moderate free - :15 rest
#2 - 50 hard free, 50 hard back, 100 moderate free - :30 rest
#3 - 100 hard free, 50 hard breast, 50 moderate free - :45 rest
#4 - 200 hard free
800 yards
3700 cumulative yards

36 x 25 with :15 rest, completed as:
#1 - 8 = 2 of each stroke with a very hard push off, kick, and streamline - no breathing before the middle of the pool, moderate to the wall
#9 - 16 = choice, easy to the middle, super fast to the wall - no breathing from the middle of the pool to the wall
#17 - 24 = alternating odds butterfly, evens freestyle - taking no more than 2 breaths per 25
#25 - 32 = alternating odds backstroke, evens breaststroke - not breaking the surface before the middle of the pool (need to do hard underwater dolphin kicks for backstroke)
#33 - 36 = 1 of each stroke, sprint off the block, walk back to the starting end
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.