Kiefer Background

Totally 200's Swim Workout

By Stacey Kiefer, Masters Swim Coach

May 13, 2013

Swim Workout Description:

This workout focuses on mid-distance speed, using 200’s to push up your level of endurance.

Shorter Workout*

  Download PDF Version

Warm Up:
200 easy swim free
300 IM - 25 kick, 25 drill, 25 swim
200 - alternating 25 scull, 25 swim choice
4 x 25 build, choice - at least 2 have to be non-free
800 yards

Main set:
4 x 75 pull choice with paddles and buoy, first length easy, middle length build, last length of each hard - :15 rest
300 yards
1100 cumulative yards

6 x 200 completed as a repeating pattern of 1 build swim choice, 1 hard swim choice, 1 moderate kick with board and fins - take :20 rest after each. Push the swim, recover on the kick.
1200 yards
2300 cumulative yards

4 x 25 hard kick - board, no fins - :10 rest
4 x 25 hard pull - buoy, no paddles - :10 rest
4 x 25 hard swim - all out, mix up the strokes - :10 rest
300 yards
2600 cumulative yards

200 easy

 

Longer Workout*

  Download PDF Version

Warm Up:
300 easy swim free
300 IM - 25 kick, 25 drill, 25 swim
200 - alternating 25 scull, 25 swim choice
8 x 25 build, choice - at least 4 have to be non-free
1000 yards

Main set:
8 x 75 pull choice with paddles and buoy, first length easy, middle length build, last length of each hard - :15 rest
600 yards
1600 cumulative yards

12 x 200 completed as a repeating pattern of 1 build swim choice, 1 hard swim choice, 1 moderate kick with board and fins - take :20 rest after each. Push the swim, recover on the kick.
2400 yards
4000 cumulative yards

8 x 25 hard kick - board, no fins - :10 rest
8 x 25 hard pull - buoy, no paddles - :10 rest
8 x 25 hard swim - all out, mix up the strokes - :10 rest
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.