Kiefer Background

Tempo and Drills

By Stacey Kiefer, Masters Swim Coach

January 14, 2013

Swim Workout Description:

This workout places a large emphasis on making the most of a tempo set and then recovering by slowing things down with drills for all 4 strokes.

Shorter Workout*

  Download PDF Version

Warm Up:
300 free easy
100 IM drill
100 IM kick
4 x 25 odds swim, evens drill choice
600 yards

Main set:
All of the 100’s in the below set should be completed at a tempo pace that is hard but maintainable. This should be tiring. Use the kick as recovery.
5 x 100 free swim - pick an interval in which you get :03-:05 rest
1 min rest
100 kick choice with fins and board
100 kick fly on back with fins (no board)
1 min rest
4 x 100 swim, odds 50 fly/50 back, evens 50 breast/50 free - :10 rest
1 min rest
100 kick choice with fins and board
100 kick fly on back with fins (no board)
1300 yards
1900 cumulative yards

DRILLS! - 200 of each stroke, completed as:
100 fly drill - 50 = 2 left arm/2 right arm/2 full butterfly stroke, 50 = 2 full butterfly strokes/4 kicks underwater in streamline position - :10 rest
50 scull - ok to use a light kick - :10 rest
50 perfect stroke fly - don’t worry about speed, just focus on proper form
:30 rest
100 back drill - 50 = double arm backstroke, 50 = 2 left arm/2 right arm backstroke- :10 rest
50 scull on back - ok to use a light kick - :10 rest
50 perfect stroke back - don’t worry about speed, just focus on proper form
:30 rest
100 breast drill - 50 = 2 breaststroke arm pulls with fly kick/2 breaststroke leg kicks in streamline position, 50 = 3 breaststrokes underwater per 1 breathe - :10 rest
50 scull - ok to use a light kick - :10 rest
50 perfect stroke breast - don’t worry about speed, just focus on proper form
:30 rest
100 free drill - 50 = 3 left arm/3 right arm (opposite arm hanging at side), 25 = catch-up, 25 = tarzan - :10 rest
50 scull - ok to use a light kick - :10 rest
50 perfect stroke free - don’t worry about speed, just focus on proper form
800 yards
2700 cumulative yards

200 easy

 

Longer Workout*

  Download PDF Version

Warm Up:
500 free easy
200 IM drill
100 IM kick
8 x 25 odds swim, evens drill choice
1000 yards

Main set:
All of the 100’s in the below set should be completed at a tempo pace that is hard but maintainable. This should be tiring. Use the kick as recovery.
6 x 100 free swim - pick an interval in which you get :03-:05 rest
1 min rest
100 kick choice with fins and board
100 kick fly on back with fins (no board)
1 min rest
5 x 100 free pull with buoy and paddles - add :05 to the 6 x 100 interval - should still be pretty hard to complete
1 min rest
100 kick choice with fins and board
100 kick fly on back with fins (no board)
1 min rest
4 x 100 swim, odds 50 fly/50 back, evens 50 breast/50 free - :10 rest
1 min rest
100 kick choice with fins and board
100 kick fly on back with fins (no board)
1 min rest
3 x 100 swim IM - :10 rest
1 min rest
100 kick choice with fins and board
100 kick fly on back with fins (no board)
2600 yards
3600 cumulative yards

DRILLS! - 250 of each stroke, completed as:
100 fly drill - 50 = 2 left arm/2 right arm/2 full butterfly stroke, 50 = 2 full butterfly strokes/4 kicks underwater in streamline position - :10 rest
50 fly kick with board (no fins) - :10 rest
50 scull - ok to use a light kick - :10 rest
50 perfect stroke fly - don’t worry about speed, just focus on proper form
:30 rest
100 back drill - 50 = double arm backstroke, 50 = 2 left arm/2 right arm backstroke- :10 rest
50 back kick (no board, no fins) - :10 rest
50 scull on back - ok to use a light kick - :10 rest
50 perfect stroke back - don’t worry about speed, just focus on proper form
:30 rest
100 breast drill - 50 = 2 breaststroke arm pulls with fly kick/2 breaststroke leg kicks in streamline position, 50 = 3 breaststrokes underwater per 1 breathe - :10 rest
50 breast kick with board (no fins) - :10 rest
50 scull - ok to use a light kick - :10 rest
50 perfect stroke breast - don’t worry about speed, just focus on proper form
:30 rest
100 free drill - 50 = 3 left arm/3 right arm (opposite arm hanging at side), 25 = catch-up, 25 = tarzan - :10 rest
50 free kick with board (no fins) - :10 rest
50 scull - ok to use a light kick - :10 rest
50 perfect stroke free - don’t worry about speed, just focus on proper form
1000 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.