Kiefer Background

Tough Shoulders

By Stacey Kiefer, Masters Swim Coach

October 10, 2012

Swim Workout Description:

This workout focuses on building shoulder strength. It also works on perfecting the flipturn and finish.

Shorter Workout*

  Download PDF Version

Warm Up:
300 freestyle easy
200 - 50 back/50 breast easy
100 IM drill
4 x 25 build - mix up the strokes
700 yards

Main Set:
Pull with paddles and buoy - freestyle - build up speed as distance gets shorter:
150 - :10 rest
100 - :10 rest
50 - :10 rest
50 backstroke easy (no paddles/buoy)
1 min rest

Pull with paddles and NO buoy - freestyle - build up speed as distance gets shorter:
150 - :10 rest
100 - :10 rest
50 - :10 rest
50 backstroke easy (no paddles/buoy)
1 min rest

Swim freestyle OR backstroke - build up speed as distance gets shorter:
150 - :10 rest
100 - :10 rest
50 - :10 rest
50 backstroke easy
1050 yards
1750 cumulative yards

Kick with fins and board:
4 x 75 (25 easy, 25 moderate, 25 fast) - :15 rest
300 yards
2050 cumulative yards

25’s from the middle of the pool with specific focus for each round - mix up the strokes - :10 rest:
4 x 25 - working on the turn approach - swim hard into the wall, hard flipturn, then swim easy to the middle of the pool

4 x 25 - working on the push off - swim easy to the wall, hard flipturn with hard push off, streamline, breakout, and swim (still hard) to the middle of the pool

4 x 25 - working on the finish - swim hard to the wall, super hard finish, open turn and easy back out to the middle of the pool
300 yards
2350 cumulative yards

2 x 75 IM = 25 fly, 25 back, 25 breast (no freestyle) - :10 rest
2 x 75 stroke (pick 1 stroke, no freestyle) - :10 rest
300 yards
2650 cumulative yards

200 easy

Longer Workout*

  Download PDF Version

Warm Up:
300 freestyle easy
100 IM drill
200 - 50 back/50 breast easy
100 IM drill
8 x 25 build - mix up the strokes
900 yards

Main Set:
Pull with paddles and buoy - freestyle - build up speed as distance gets shorter:
200 - :10 rest
150 - :10 rest
100 - :10 rest
2 x 50 - :10 rest
100 backstroke easy (no paddles/buoy)
1 min rest

Pull with paddles and NO buoy - freestyle - build up speed as distance gets shorter:
200 - :10 rest
150 - :10 rest
100 - :10 rest
2 x 50 - :10 rest
100 backstroke easy (no paddles/buoy)
1 min rest

Swim freestyle OR backstroke - build up speed as distance gets shorter:
200 - :10 rest
150 - :10 rest
100 - :10 rest
2 x 50 - :10 rest
100 backstroke easy
1950 yards
2850 cumulative yards

Kick with fins and board:
6 x 75 (25 easy, 25 moderate, 25 fast) - :15 rest
450 yards
3300 cumulative yards

25’s from the middle of the pool with specific focus for each round - mix up the strokes - :10 rest
8 x 25 - working on the turn approach - swim hard into the wall, hard flipturn, then swim easy to the middle of the pool

8 x 25 - working on the push off - swim easy to the wall, hard flipturn with hard push off, streamline, breakout, and swim (still hard) to the middle of the pool

8 x 25 - working on the finish - swim hard to the wall, super hard finish, open turn and easy back out to the middle of the pool
600 yards
3900 cumulative yards

4 x 75 IM = 25 fly, 25 back, 25 breast (no freestyle) - :10 rest
300 yards
4200 cumulative yards

4 x 75 stroke (pick 1 stroke, no freestyle) - :10 rest
300 yards
4500 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.

Featured Products