Kiefer Background

Switching Speeds

By Stacey Kiefer, Masters Swim Coach

August 3, 2011

Kiefer is more than an aquatic merchant; we're a team of athletes with a vast knowledge and love for the water that we're eager to share. The swim workouts that you will find in this section 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.

Workout Focus:  Fluidly switching speeds within a set

Shorter Workout

 

Warm Up:
200 Freestyle
200 Free Drill: Alternate 50 catch-up/50 fingertip drag drill
200 Backstroke
200 Back Drill: Alternate 50 double arm/50 wave drill
100 Breaststroke
100 Breast Drill: Alternate 25 dolphin kick with breaststroke arms/25 double kick, single pull
50 Butterfly
100 Fly Drill: Alternate 25 single arm fly/25 porpoise fly
1150 yards

Main Set:
Freestyle:
2 x 200 (50 easy/100 hard/50 easy) :10 rest
1 minute rest
2 x 100 (25 easy/50 hard/25 easy) :10 rest
1 minute rest
2 x 50 (25 build-up/25 hard) :10 rest
1 minute rest
2 x 25 Sprint :10 rest
750 yards
1900 cumulative yards

2 x (75 kick with board, 50 butterfly kick on back,
25 sprint kick with board) :10
rest
300 yards
2200 cumulative yards

2 x (75 pull with paddles, 50 pull no paddles,
25 sprint pull with paddles) :10 rest
300 yards
2500 cumulative yards

50 Easy swim


Longer Workout

 

Warm Up:
200 Freestyle
200 Free Drill: Alternate 50 catch-up/50 fingertip drag drill
200 Backstroke
200 Back Drill: Alternate 50 double arm/50 wave drill
100 Breaststroke
100 Breast Drill: Alternate 25 dolphin kick with breaststroke arms/25 double kick,
single pull
50 Butterfly
100 Fly Drill: Alternate 25 single arm fly/25 porpoise fly
1150 yards

Main Set:
Freestyle:
4 x 200 (50 easy/100 hard/50 easy) :10 rest
1 minute rest
4 x 100 (25 easy/50 hard/25 easy) :10 rest
1 minute rest
4 x 50 (25 build-up/25 hard) :10 rest
1 minute rest
4 x 25 Sprint :10 rest
1500 yards
2650 cumulative yards

3 x (75 kick with board, 50 butterfly kick on back,
25 sprint kick with board) :10
rest
450 yards
3100 cumulative yards

8 x 50 - :10 rest between each:
#1 & #5 25 Fly/25 Free
#2 & #4 25 Back/25 Free
#3 & #6 25 Breast/25 Free
#4 & #8 50 Free
400 yards
3500 cumulative yards

3 x (75 pull with paddles, 50 pull no paddles,
25 sprint pull with paddles) :10 rest
450 yards
3950 cumulative yards

100 Easy swim
200 IM hard on odd lengths, easy free on even lengths
300 yards
4250 cumulative yards

200 easy