Kiefer Background

The Great 50 Challenge Swim Workout

By Stacey Kiefer, Masters Swim Coach

April 15, 2013

Swim Workout Description:

The Shorter workout focuses on 20 - 50’s and the Longer workout focuses on 50 - 50's. While effort increases the rest interval also increases. 

Shorter Workout*

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Warm Up:
300 easy free
100 IM - kick (no board, no fins)
100 IM - drill
8 x 25 - 2 each stroke, build
700 yards

Main set:
4 x 50 moderate - no free on an interval in which you get :05 rest
100 easy - 25 scull/25 swim
4 x 50 moderate - free on an interval in which you get :10 rest
100 easy - 25 scull/25 swim
4 x 50 - 25 easy/25 very hard - choice of stroke on an interval in which you get :15 rest
100 easy - 25 scull/25 swim
4 x 50 - 15 yards easy, 35 yards very hard - choice of stroke on an interval in which you get :20 rest
100 easy - 25 scull/25 swim
4 x 50 - ALL OUT - choice of stroke on an interval in which you get :25 rest
100 super easy
1500 yards
2200 cumulative yards

200 kick with board and fins, build up within each 100
200 pull with paddles and buoy, build up within each 100
400 yards
2600 cumulative yards

200 easy

 

Longer Workout*

  Download PDF Version

Warm Up:
400 easy free
200 IM - 25 kick (no board, no fins)/25 drill
200 IM - 25 drill/25 swim
8 x 25 - 2 each stroke, build
1000 yards

Main set:
10 x 50 moderate - no free on an interval in which you get :05 rest
100 easy - 25 scull/25 swim
10 x 50 moderate - free on an interval in which you get :10 rest
100 easy - 25 scull/25 swim
10 x 50 - 25 easy/25 very hard - choice of stroke on an interval in which you get :15 rest
100 easy - 25 scull/25 swim
10 x 50 - 15 yards easy, 35 yards very hard - choice of stroke on an interval in which you get :20 rest
100 easy - 25 scull/25 swim
10 x 50 - ALL OUT - choice of stroke on an interval in which you get :25 rest
100 super easy, choice 
3000 yards
4000 cumulative yards

300 kick with board and fins, build up within each 100
300 pull with paddles and buoy, build up within each 100
600 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.