Kiefer Background

Tis the Season for Speed! Swim Workout

By Stacey Kiefer, Masters Swim Coach

December 2, 2013

Swim Workout Description:

Plenty of moderate effort and rest, but when it’s time to swim hard, you have to kick it into gear! Workouts like this prepare you for optimal swim meet performance.

Shorter Workout*

  Download PDF Version

Warm Up:
200 free easy
300 IM 25 kick/25 drill/25 kick of each stroke
200 alternating 25 scull/25 swim, choice
4 x 25 choice, distance per stroke (try to take as few strokes as possible)
800 yards

Main set:
6 x 100 free moderate, every 3rd 100 is hard! - :15 rest
600 yards
1400 cumulative yards

300 kick with fins and board (or on back without board) - every 3rd length is hard
300 yards
1700 cumulative yards

6 x 50 non-free moderate, every 3rd 50 is hard! - :15 rest
300 yards
2000 cumulative yards

300 pull choice with paddles and buoy - every 3rd length is hard
300 yards
2300 cumulative yards

4 x 25 choice moderate, the 3rd 25 is hard! - :15 rest
100 yards
2400 cumulative yards

Broken 200 for time off the block - your choice of stroke, but it has to be all one stroke or IM. Take :05 rest after the 1st 50, :10 rest after 2nd 50, :15 rest after the 3rd 50 - then subtract :30 from your finish time to get your final time. Should be very close to your meet time!
200 yards
2600 cumulative yards

200 easy

Longer Workout*

  Download PDF Version

Warm Up:
300 free easy
300 IM 25 kick/25 drill/25 kick of each stroke
300 alternating 25 scull/25 swim, choice
4 x 25 choice, distance per stroke (try to take as few strokes as possible)
1000 yards

Main set:
9 x 100 free moderate, every 3rd 100 is hard! - :15 rest
900 yards
1900 cumulative yards

600 kick with fins and board (or on back without board) - every 3rd length is hard
600 yards
2500 cumulative yards

9 x 50 non-free moderate, every 3rd 50 is hard! - :15 rest
450 yards
2950 cumulative yards

6 x 100 IM moderate, every 3rd 100 is hard! - :20 rest
600 yards
3550 cumulative yards

600 pull choice with paddles and buoy - every 3rd length is hard
600 yards
4150 cumulative yards

10 x 25 choice moderate, every 3rd 25 is hard! - :15 rest
250 yards
4400 cumulative yards

Broken 200 for time off the block - your choice of stroke, but it has to be all one stroke or IM. Take :05 rest after the 1st 50, :10 rest after 2nd 50, :15 rest after the 3rd 50 - then subtract :30 from your finish time to get your final time. Should be very close to your meet time!
200 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.