Kiefer Background

The Old Switcheroo Swim Workout

By Stacey Kiefer, Masters Swim Coach

September 9, 2013

Swim Workout Description:

This workout has you constantly switching stroke, speed, equipment, everything!  A fun way to kickoff (no pun intended) your Fall swimming!

Shorter Workout*

  Download PDF Version

Warm Up:
300 easy free
300 IM - 25 kick, 25 drill, 25 swim per stroke
100 IM - 4 kicks per 1 arm pull
4 x 25 swim build, 1 each stroke
800 yards

Main set:
4 x 150 completed as:
75 build swim choice of stroke (:10 rest) 50 hard fly kick on back (:05 rest) 25 hard swim choice of stroke (:15 rest)
600 yards
1400 cumulative yards

6 x 50 pull hard - :10 rest, completed as:
Odds with buoy and paddles
Evens with buoy and NO paddles
Be quick getting paddles on/off! Don’t exceed your rest time.
300 yards
1700 cumulative yards

4 x 75 IM - :10 rest completed as:
#1 & 2 drop your best stroke
#3 & 4 drop your worst stroke
300 yards
2000 cumulative yards

6 x 50 kick hard - :10 rest completed as:
Odds with board and fins
Evens with board and NO fins
Be quick getting fins on/off! Don’t exceed your rest time.
300 yards
2300 cumulative yards

12 x 25 - broken into 2 rounds of 6 x 25 per stroke - :05 rest after each 25 with :30 rest between the rounds.
Pick a different stroke for each round and complete as:
2 x 25 kick - no board/no fins
2 x 25 scull - no paddles/no buoy
2 x 25 sprint swim
300 yards
2600 cumulative yards

200 easy

Longer Workout*

  Download PDF Version

Warm Up:
400 easy free
400 IM - 25 kick, 50 drill, 25 swim per stroke
100 IM - 4 kicks per 1 arm pull
4 x 25 swim build, 1 each stroke
1000 yards

Main set:
8 x 150 completed as:
75 build swim choice of stroke (:10 rest) 50 hard fly kick on back (:05 rest) 25 hard swim choice of stroke (:15 rest)
1200 yards
2200 cumulative yards

12 x 50 pull hard - :10 rest, completed as:
Odds with buoy and paddles
Evens with buoy and NO paddles
Be quick getting paddles on/off! Don’t exceed your rest time.
600 yards
2800 cumulative yards

8 x 75 IM - :10 rest completed as:
#1 & 2 drop your best stroke
#3 & 4 drop your worst stroke
#5 - 8 rotate (#5 fly/back/breast, #6 free/fly/back, #7 breast/free/fly, #8 back/breast/free)
600 yards
3400 cumulative yards

12 x 50 kick hard - :10 rest completed as:
Odds with board and fins
Evens with board and NO fins
Be quick getting fins on/off! Don’t exceed your rest time.
600 yards
4000 cumulative yards

24 x 25 - broken into 4 rounds of 6 x 25 per stroke - :05 rest after each 25 with :30 rest between each round.
For each stroke complete:
2 x 25 kick - no board/no fins
2 x 25 scull - no paddles/no buoy
2 x 25 sprint swim
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.