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The 12 Lengths of Christmas

By Stacey Kiefer, Masters Swim Coach

December 24, 2012

Swim Workout Description:

Celebrate the holidays with a fun, festive twist on 12.

Shorter Workout*

  Download PDF Version

Warm Up:
300 easy free
300 easy IM backwards - 50 kick (no board/no fins)/25 swim
2 x 50 swim choice - focus on perfect stroke
700 yards

Main set:
The 12 Lengths of Christmas - take :05 rest after each 25 and :20 rest after finishing each number.
1 length = 25 yards 

1 length: sprint free
2 lengths: double arm backstroke
3 lengths: sprint backstroke
4 lengths: 3 left arm/3 right arm/3 whole stroke fly
5 lengths: sprint fly (Hang in there it’s just 25’s!)
6 lengths: 2 kicks per one arm stroke breaststroke
7 lengths: sprint breaststroke
8 lengths: pull choice with buoy and paddles
9 lengths: kick (hard) with board and fins
10 lengths: scull - no buoy, light kick
11 lengths: sprint free
12 lengths: choice, odds build up/evens build down
(50 easy - go get your board and fins at the other end of the pool)
2000 yards
2700 cumulative yards

200 easy
Now treat yourself to a new swimsuit, swim bag, or training equipment...you've worked hard this year! Happy Holidays!

 

Longer Workout*

  Download PDF Version

Warm Up:
400 easy free
300 easy IM backwards - 50 kick (no board/no fins)/25 swim
4 x 50 swim choice - focus on perfect stroke
900 yards

Main set:
The 12 Lengths of Christmas - take :05 rest after each 25 and :20 rest after finishing each number.
1 length = 25 yards 

1 length: sprint free
2 lengths: double arm backstroke
3 lengths: sprint backstroke
4 lengths: 3 left arm/3 right arm/3 whole stroke fly
5 lengths: sprint fly (Hang in there it’s just 25’s!)
6 lengths: 2 kicks per one arm stroke breaststroke
7 lengths: sprint breaststroke
8 lengths: pull choice with buoy and paddles
9 lengths: kick (hard) with board and fins
10 lengths: scull - no buoy, light kick
11 lengths: sprint free
12 lengths: choice, odds build up/evens build down
(50 easy - go get your board and fins at the other end of the pool)
2000 yards
2900 cumulative yards

8 x 125 completed as:
50 free/25 stroke/50 free - :10 rest
#1-4: the 1st and last 50’s are hard (the free portion)
#5-8: the middle 25 is hard (the stroke portion)
1000 yards
3900 cumulative yards

6 x 100 with fins completed as:
50 kick super hard with or without board, :05 rest (drop the board), 50 swim hard (with fins still on) - :15 rest
#1 & 4 = fly
#2 & 5 = back
#3 & 6 = breast
600 yards
4500 cumulative yards

200 easy
Now treat yourself to a new swimsuit, swim bag, or training equipment...you've worked hard this year! Happy Holidays!


*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.

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