Kiefer Background

Tough it Out Swim Workout

By Stacey Kiefer, Masters Swim Coach

July 8, 2013

Swim Workout Description:

This workout focuses on swimming longer distances at a fast pace. Don’t cheat yourself...swim hard and get the distance in!

Shorter Workout*

  Download PDF Version

Warm Up:
100 easy free
100 IM - kick on back
100 easy choice
100 IM - drill
4 x 25 choice - half length build/half length easy
500 yards

Main set:
500 - alternate 75 hard/25 easy - :45 rest
100 kick with board and fins - :30 rest
400 - alternate 50 hard/25 easy - :45 rest
100 kick on back, fly or back kick - :30 rest
300 - alternate 25 hard/25 easy - 1:00 rest
1400 yards
1900 cumulative yards

5 x 50 completed as 25-scull/25-6 kicks, 1 stroke - :10 rest
250 yards
2150 cumulative yards

Complete the below set of 75’s twice, take :10 rest after each:
Free/Fly/Free
Free/Back/Free
Free/Breast/Free
450 yards
2600 cumulative yards

200 easy

 

Longer Workout*

  Download PDF Version

Warm Up:
300 easy free
200 IM - 25 kick on back/25 drill
200 easy choice
200 IM - 25 drill/25 swim
4 x 25 choice - half length build/half length easy
1000 yards

Main set:
600 - alternate 75 hard/25 easy - :30 rest
200 kick with board and fins - :30 rest
500 - alternate 50 hard/25 easy - :30 rest
200 kick on back, fly or back kick - :30 rest
400 - alternate 25 hard/25 easy go right into an easy 100 backstroke or breaststroke
2000 yards
3000 cumulative yards

8 x 50 completed as 25-scull/25-6 kicks, 1 stroke - :10 rest
400 yards
3400 cumulative yards

6 x 125 pull with paddles and buoy at a slightly faster than moderate pace - find an interval in which you are receiving :05 - :08 rest
750 yards
4150 cumulative yards

Complete the below set of 75’s twice, take :10 rest after each:
Free/Fly/Free
Free/Back/Free
Free/Breast/Free
450 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.