Kiefer Background

A Taste of Everything!

By Stacey Kiefer, Masters Swim Coach

September 19, 2012

Swim Workout Description:

This swim workout provides a variety of swimming, kicking, pulling, and drills to build strength and endurance as well as perfect your strokes.

Shorter Workout*

  Download PDF Version

Warm Up:
300 easy freestyle
300 IM - 25 kick/25 drill of choice/25 swim of each stroke
4 x 25 choice, build up each one
700 yards

Main Set:
200 freestlye kick with fins and kickboard - odd lengths easy, even lengths hard
4 x 100 swim freestyle build your speed with each one (last one should be the fastest) - :10 rest
200 backstroke or butterfly kick on back with fins (no kickboard) - odd lengths easy, even lengths hard
4 x 100 pull freestyle with pullbuoy and paddles, build your speed with each one (last one should be the fastest) - :10 rest
1200 yards
1900 cumulative yards

100 easy swim - recovery
4 x 50 swim - odds freestyle, evens stroke (no freestyle) steady pace - :15 rest
300 yards
2200 cumulative yards

3 x 100 drill, mix up the strokes - :10 rest, completed as follows:
25 left arm only (other arm hanging loose at side)
25 right arm only (other arm hanging loose at side)
25 sculling (ok to kick lightly)
25 perfect stroke
300 yards
2500 cumulative yards

4 x 25 choice swim, odds build up, evens build down - :15 rest
100 yards
2600 cumulative yards

200 easy

Longer Workout*

  Download PDF Version

Warm Up:
600 easy freestyle
300 IM - 25 kick/25 drill of choice/25 swim of each stroke
4 x 25 choice, build up each one
1000 yards

Main Set:
300 freestlye kick with fins and kickboard - odd lengths easy, even lengths hard
6 x 100 swim freestyle build your speed with each one (last one should be the fastest) - :10 rest
200 backstroke or butterfly kick on back with fins (no kickboard) - odd lengths easy, even lengths hard
6 x 100 pull freestyle with pullbuoy and paddles, build your speed with each one (last one should be the fastest) - :10 rest
1700 yards
2700 cumulative yards

100 easy swim - recovery
12 x 50 swim - odds freestyle, evens stroke (no freestyle) steady pace - :15 rest
700 yards
3400 cumulative yards

4 x 100 drill, mix up the strokes (at least 2 non-freestyle) - :10 rest completed as follows:
25 left arm only (other arm hanging loose at side)
25 right arm only (other arm hanging loose at side)
25 sculling (ok to kick lightly)
25 perfect stroke
400 yards
3800 cumulative yards

3 x 100 perfect IM - each one faster than the previous one - :15 rest
300 yards
4100 cumulative yards

4 x 25 choice swim, odds build up, evens build down - :15 rest
100 yards
4200 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.