Kiefer Background

Swimming Hard While Tired Swim Workout

By Stacey Kiefer, Masters Swim Coach

July 22, 2013

Swim Workout Description:

This workout focuses on wearing down the body then forcing it to swim fast. Feel the burn and know that you are getting faster!

Shorter Workout*

  Download PDF Version

Warm Up:
300 free easy
100 IM drill
100 kick on back or side
100 free drill - alternate catch-up and fingertip drag
4 x 25 - swim perfect stroke, 1 of each stroke
700 yards

Main set:
Complete the below set by moving right into the next section without taking additional breaks.
4 x 75 IM moderate - rotating #1 fly/back/breast, #2 free/fly/back, #3 breast/free/fly, #4 back/breast/free - :10 rest
4 x 100 free at a good pace, an interval in which you get :06 - :08 rest
400 IM or 500 free hard, go right into 100 easy choice
1200 yards
1900 cumulative yards

4 x 75 pull with paddles and buoy - 25 hard/25 easy/25 hard - :10 rest
300 yards
2200 cumulative yards

4 x 75 kick with board and fins - 25 hard/25 easy/25 hard - :10 rest
300 yards
2500 cumulative yards

4 x 25 sprints, choice - odds off the block (if possible), evens from in the water - Fast start, fast finish! Take enough time to recover after each.
100 yards
2600 cumulative yards

200 easy

 

Longer Workout*

  Download PDF Version

Warm Up:
300 free easy
100 IM drill
200 free easy
100 IM drill
100 kick on back or side
100 free drill - alternate catch-up and fingertip drag
4 x 25 - swim perfect stroke, 1 of each stroke
1000 yards

Main set:
Complete the below set by moving right into the next section without taking additional breaks.
4 x 75 IM moderate - rotating #1 fly/back/breast, #2 free/fly/back, #3 breast/free/fly, #4 back/breast/free - :10 rest
4 x 100 free at a good pace, an interval in which you get :06 - :08 rest
400 IM hard, go right into 100 easy choice
1200 yards
2200 cumulative yards

6 x 75 pull with paddles and buoy - 25 hard/25 easy/25 hard - :10 rest
450 yards
2650 cumulative yards

Complete the below set by moving right into the next section without taking additional breaks.
4 x 75 free moderate, breathing every 3rd/5th/7th stroke by 25-:10 rest
4 x 100 IM at a good pace, an interval in which you get :06 - :08 rest
500 free hard, go right into 100 easy choice
1300 yards
3950 cumulative yards

6 x 75 kick with board and fins - 25 hard/25 easy/25 hard - :10 rest
450 yards
4400 cumulative yards

8 x 25 sprints, choice - odds off the block (if possible), evens from in the water - Fast start, fast finish! Take enough time to recover after each.
200 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.