Kiefer Background

Up 'n Down Swim Workout

By Stacey Kiefer, Masters Swim Coach

April 22, 2013

Swim Workout Description:

This workout focuses on ladders to make getting in your yardage a little more fun!

Shorter Workout*

  Download PDF Version

Warm Up:
300 free easy
200 choice - 25 swim, 25 kick
100 IM drill
50 scull, choice
650 yards

Main set:
Follow the directions for each round in the below set. Take :10 rest after each distance.

Round 1 - IM, moderate speed, as directed:
25 fly
50 - 25 fly/25 back
75 - 25 fly/25 back/25 breast
100 IM
75 - 25 back/25 breast/25 free
50 - 25 breast/25 free
25 free
Easy 100 kick with board and fins

Round 2 - all free - Fast!
25, 50, 75, 100, 75, 50, 25
Easy 100 kick with board and fins

Round 3 - non-free, pick one stroke for the whole round - moderate speed.
25, 50, 75, 100, 75, 50, 25
Easy 100 kick with board and fins
1500 yards
2150 cumulative yards

Complete the below kick set twice at a moderate effort, taking :05 rest after each distance, no fins for the whole set.
25 with kickboard, 50 without kickboard, 25 with kickboard
200 yards
2350 cumulative yards

Complete the below pull set twice at a moderate effort, taking :05 rest after each distance (Be fast getting the paddles on/off!). Wear a pull buoy for the whole set.
25 with paddles, 50 without paddles, 25 with paddles
200 yards
2550 cumulative yards

50 fast for time, off the block - your choice of stroke
50 yards
2600 cumulative yards

200 easy

 

Longer Workout*

  Download PDF Version

Warm Up:
400 free easy
300 choice - 50 swim, 25 kick
200 IM drill
100 scull, choice
1000 yards

Main set:
This set should be completed at a moderate to moderate-fast speed - take :10 rest after each distance. Follow the directions for each round.

Round 1 - IM as directed:
25 fly
50 - 25 fly/25 back
75 - 25 fly/25 back/25 breast
100 IM
75 - 25 back/25 breast/25 free
50 - 25 breast/25 free
25 free
Easy 100 kick with board and fins

Round 2 - all free
25, 50, 75, 100, 75, 50, 25
Easy 100 kick with board and fins

Round 3 - non-free, pick one stroke for the whole round
25, 50, 75, 100, 75, 50, 25
Easy 100 kick with board and fins
1500 yards
2500 cumulative yards

Complete the below kick set twice at a moderate effort, taking :05 rest after each distance, no fins for the whole set.
25 with kickboard, 50 without kickboard, 75 with, 50 without, 25 with
450 yards
2950 cumulative yards

Complete the below pull set twice at a moderate effort, taking :05 rest after each distance (Be fast getting the paddles on/off!). Wear a pull buoy for the whole set.
25 with paddles, 50 without paddles, 75 with, 50 without, 25 with
450 yards
3400 cumulative yards

Complete the below downward ladder at a fast but maintainable speed - take :05 rest after each distance. This should be pretty exhausting.
Swim free by length numbers: 8,7,6,5,4,3,2,1
900 yards
4300 cumulative yards

300 kick easy - your choice of using a board and/or fins and kicking on your front, back, or side.
300 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.