Kiefer Background

Swimming Faster Swim Workout

By Stacey Kiefer, Masters Swim Coach

April 29, 2013

Swim Workout Description:

This workout focuses on speed mixed into sets to increase your overall ability to swim fast.

Shorter Workout*

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Warm Up:
300 easy free
100 kick on back (no board, no fins)
200 IM - 25 drill/25 swim
100 kick on side (no board, no fins)
4 x 25 choice, build
800 yards

Main set:
200 pull with paddles and buoy tempo pace - 1:00 rest
4 x 50 fast free - :10 rest after each
200 pull with paddles and buoy tempo pace - 1:00 rest
4 x 50 fast 1 each stroke (fly, back, breast, free) - :10 rest after each
800 yards
1600 cumulative yards

On the below set hold an interval in which you are getting :05 - :08 rest. You should be swimming at a moderately-fast pace.
3 x 100 IM
:30 rest
3 x 100 free
600 yards
2200 cumulative yards

4 x 75 kick completed as 25 fast, 25 easy, 25 fast with fins and board - :10 rest
300 yards
2500 cumulative yards

4 x 25 completed as below. Pick one stroke for all 4 - :10 rest
25 half length slow/half length fast
25 half length fast/half length slow
25 build
25 all out sprint
100 yards
2600 cumulative yards

200 easy

 

Longer Workout*

  Download PDF Version

Warm Up:
300 easy free
100 kick on back (no board, no fins)
200 IM - 25 drill/25 swim
100 kick on side (no board, no fins)
100 choice swim - stretch it out, perfect stroke
100 kick on front (no board, no fins)
4 x 25 choice, build
1000 yards

Main set:
300 pull with paddles and buoy tempo pace - 1:00 rest
4 x 50 fast free - :10 rest after each
300 pull with paddles and buoy tempo pace - 1:00 rest
4 x 50 fast 1 each stroke (fly, back, breast, free) - :10 rest after each
300 pull with paddles and buoy tempo pace- 1:00 rest
4 x 50 fast choice of stroke - :10 rest after each
1500 yards
2500 cumulative yards

On the below set hold an interval in which you are getting :05 - :08 rest. You should be swimming at a moderately-fast pace.
4 x 100 IM
:30 rest
4 x 100 free
:30 rest
4 x 100 IM
1200 yards
3700 cumulative yards

4 x 125 kick completed as 25 fast, 25 easy, 25 fast, 25 easy, 25 fast with fins and board - :10 rest
500 yards
4200 cumulative yards

4 rounds of the below. Take :10 rest after each 25 and 1:00 between rounds. Do one round of each stroke - fly, back, breast and free.
25 half length slow/half length fast
25 half length fast/half length slow
25 build
25 all out sprint
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.