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Trick or Treat - Stroke or Joke Swim Workout

By Stacey Kiefer, Masters Swim Coach

October 28, 2013

Swim Workout Description:

The workout allows you to choose your own sets...but be sure to follow the directions or this workout will be a joke! No tricks here...just a treat of a good, hard workout!

Shorter Workout*

  Download PDF Version

Warm Up:
200 free easy
200 IM backwards (start with free) - drill/swim by 25
8 x 25 choice - half length arms only (let legs drag)/half length regular stroke
600 yards

Main set:
Trick or treat...you choose your sets - :30 rest after each distance is completed.

400 IM OR 400 backstroke moderate, every 4th length is kick on your back
400 yards
1000 cumulative yards

350 choice pull with buoy and paddles, each length is build (this should be pretty hard)
350 yards
1350 cumulative yards

300 free or 300 backstroke, kick with fins (can use a board for free)
300 yards
1650 cumulative yards

250 HARD free - holding your 500 race pace
250 yards
1900 cumulative yards

200 fly or 200 breaststroke, moderate (ok to work in some drill for fly)
200 yards
2100 cumulative yards

100 IM or 100 stroke (pick 1 stroke) HARD!
100 yards
2200 cumulative yards

50 of your best stroke, all out from the blocks!
50 yards
2250 cumulative yards

Your choice of 2 x 200 with :20 rest OR 4 x 100 with :10 rest OR 8 x 50 with :05 rest BUT regardless of how you choose to break up the set, everything is free at a good tempo pace. Finish this workout hard and enjoy a piece (or 2) of candy after!
400 yards
2650 cumulative yards


200 easy
Happy Halloween!!

Longer Workout*

  Download PDF Version

Warm Up:
400 free easy
400 IM backwards (start with free) - kick/drill/swim/drill by 25
8 x 25 choice - half length arms only (let legs drag)/half length regular stroke
1000 yards

Main set:
Trick or treat...you choose your sets - :30 rest after each distance is completed.

500 free OR 500 IM descend by 125
500 yards
1500 cumulative yards

450 with paddles and buoy, your choice of stroke, alternating 50 pull/50 scull
450 yards
1950 cumulative yards

400 IM OR 400 backstroke moderate, every 4th length is kick on your back
400 yards
2350 cumulative yards

350 choice pull with buoy and paddles, each length is build (this should be pretty hard)
350 yards
2700 cumulative yards

300 free or 300 backstroke, kick with fins (can use a board for free)
300 yards
3000 cumulative yards

250 HARD free - holding your 500 race pace
250 yards
3250 cumulative yards

200 fly or 200 breaststroke, moderate (ok to work in some drill for fly)
200 yards
3450 cumulative yards

100 IM or 100 stroke (pick 1 stroke) HARD!
100 yards
3550 cumulative yards

50 of your best stroke, all out from the blocks!
50 yards
3600 cumulative yards

Your choice of 2 x 500 with :20 rest OR 5 x 200 with :10 rest OR 10 x 100 with :05 rest BUT regardless of how you choose to break up the set, everything is free at a good tempo pace. Finish this workout hard and enjoy a piece (or 2) of candy after!
1000 yards
4600 cumulative yards

200 easy
Happy Halloween!!

*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.