Kiefer Background

Tap Into Long Distance

By Stacey Kiefer, Masters Swim Coach

January 28, 2013

Swim Workout Description:

It may not be fun for all, but sometimes you just have to do some long distance training.  Use this workout to build your endurance.

Shorter Workout*

  Download PDF Version

Warm Up:
300 free easy
100 IM kick on back
100 IM drill
8 x 25 - 2 of each stroke, just keep it long
700 yards

Main set:
500 free build - by the last 100 you should be swimming hard
1 minute rest
2 x 150 free - #1=first and last 50 hard, middle 50 easy, #2 = middle 50 hard, first and last 50 easy - :30 rest
1 minute rest
400 IM swim hard...off the blocks if available! Try not to break your stroke on fly. Kick hard, tight streamline on turns, and work it! You can do this! If you are not tired after doing this, you probably didn’t swim as hard as you should have.
1 minute rest
1200 yards
1900 cumulative yards

200 easy kick choice with board and fins
200 easy pull choice with paddles and buoy
400 yards
2300 cumulative yards

If you have anything left and are not completely exhausted...
8 x 25 choice, #1 & 2 are build up, #3 & 4 are build down, #5-8 are sprint - :20 rest
200 yards
2500 cumulative yards

200 easy

 

Longer Workout*

  Download PDF Version

Warm Up:
400 free easy
200 IM kick on back
200 IM drill
8 x 25 - 2 of each stroke, just keep it long
1000 yards

Main set:
500 free build - by the last 100 you should be swimming hard
1 minute rest
2 x 300 free - #1=first and last 100 hard, middle 100 easy, #2 = middle 100 hard, first and last 100 easy - :30 rest
1 minute rest
500 free hard...off the blocks if available. See what you can do. This is a good opportunity to push yourself...if you feel yourself slowing down around the half or ¾ mark, you know you need to work on your endurance. If you are not tired after doing this, you probably didn’t swim as hard as you should have!
1 minute rest
1600 yards
2600 cumulative yards

300 easy kick choice with board and fins
300 yards
2900 cumulative yards

400 IM - 50 drill/50 swim
1 minute rest
2 x 100 IM swim - moderate
1 minute rest
400 IM swim...hard! Off the blocks if you’d like. Try not to break your stroke on fly. Kick hard, tight streamline on turns, and work it! You can do this!
1 minute rest
1000 yards
3900 cumulative yards

Are you exhausted?
200 easy kick choice with board and fins
300 easy pull choice with paddles and buoy
500 yards
4400 cumulative yards

If you have anything left and are not completely exhausted...
8 x 25 choice, #1 & 2 are build up, #3 & 4 are build down, #5-8 are sprint - :20 rest
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.