Kiefer Background

Tempo & Speed Swimming Tips

By Stacey Kiefer, Masters Swim Coach

November 23, 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.

Holiday Bonus Set

Kiefer will help you stay "swim fit" during the holiday season! Simply add this bonus set to either the shorter or longer workout below.

Bonus Set:
6 x 50 IM's hard, from the middle of the pool (2-turn 50's) :15 rest taken mid-pool
(This set is designed to focus on very short distances - only half a length for each stroke, but fast transitions into the next stroke. If done correctly, this should feel hard!)

Workout Focus: Tempo and speed...get ready for it!

Shorter Workout

 

Warm Up:
300 easy swim freestyle
100 IM drill
100 easy swim backstroke
200 easy swim choice
4 x 25 choice of stroke, build each one
800 yards

Main Set:
Complete 1 round of the below set at a good tempo pace, using a consistent time interval (i.e. if you use the interval of 1:40 per 100, the 300 will be on 5:00, 200
on 3:20, 100 on 1:40):
1 x 300 freestyle swim
1 x 200 freestyle swim
1 x 100 free style swim
3 x 100 easy: 50 kick/50 swim backstroke - :10 rest after each
900 yards
1700 cumulative yards

300 pull with paddles and buoy
100 butterfly kick on back
400 yards
2100 cumulative yards

Complete 2 rounds of the below set of variable 25's. Swim a different stroke for each round - :10 rest after each 25:
25 - build up
25 - build down
25 - half length hard/half length easy
25 - all out fast!
200 yards
2300 cumulative yards

200 steady kick with board and fins
200 yards
2500 cumulative yards

200 easy


Longer Workout

 

Warm Up:
400 easy swim freestyle
200 IM drill
100 easy swim backstroke
200 easy swim choice
4 x 25 choice of stroke, build each one
1000 yards

Main Set:
Complete 2 rounds of the below set at a good tempo pace, using a consistent time interval (i.e. if you use the interval of 1:20 per 100, the 300 will be on 4:00, 200 on 2:40, 100 on 1:20):
1 x 300 freestyle swim
1 x 200 freestyle swim
1 x 100 free style swim
3 x 100 easy: 50 kick/50 swim backstroke - :10 rest after each
1800 yards
2800 cumulative yards

300 pull with paddles and buoy
100 butterfly kick on back
300 pull with paddles and buoy
700 yards
3500 cumulative yards

Complete 4 rounds of the below set of variable 25's. Swim a different stroke for each round - :10 rest after each 25:
25 - build up
25 - build down
25 - half length hard/half length easy
25 - all out fast!
400 yards
3900 cumulative yards

300 steady kick with board and fins
300 yards
4200 cumulative yards

200 easy

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