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Variable Speeds

By Stacey Kiefer, Masters Swim Coach

January 25, 2012

Kiefer is more than an aquatic merchant; we're a team of athletes with a vast knowledge and love for the water that we're eager to share. The swim workouts that you will find in this section 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.

Workout Focus: Fun with variable speeds

Shorter Workout

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Warm Up:
500 easy free
200 IM 25 kick, 25 drill of each stroke
100 easy free, as few strokes as possible
800 yards

Main Set:
3 x 50 - 1000 free pace - :05 rest
100 free moderate - :30 rest
3 x 50 - 500 free pace - :05 rest
200 IM moderate - :30 rest
3 x 50 - 200 free pace (this is a pretty fast pace) - :05 rest
100 free moderate
850 yards
1650 cumulative yards

300 pull with buoy & paddles - focus on stretching out
4 x 25 hard pull, buoy - no paddles :10 rest
300 kick with board & fins
4 x 25 hard kick, board - no fins :10 rest
800 yards
2450 cumulative yards

4 x 25 swim, wearing fins, swimming as fast as you can :10 rest
50 easy swim
4 x 25 kick on back as fast as you can, wearing fins, no board :10 rest
50 easy swim
300 yards
2750 cumulative yards

200 easy


Longer Workout

  Download PDF Version

Warm Up:
500 easy free
200 IM 25 kick, 25 drill of each stroke
200 IM 25 drill, 25 swim of each stroke
100 easy free, as few strokes as possible
1000 yards

Main Set:
5 x 50 - 1000 free pace - :05 rest
150 free moderate - :30 rest
5 x 50 - 500 free pace - :05 rest
200 IM moderate - :30 rest
5 x 50 - 200 free pace (this is a pretty fast pace) - :05 rest
150 free moderate
1250 yards
2250 cumulative yards

400 pull with buoy & paddles - focus on stretching out
4 x 25 hard pull, buoy - no paddles :10 rest
400 kick with board & fins
4 x 25 hard kick, board - no fins :10 rest
1000 yards
3250 cumulative yards

6 x 75 free, breathing every 3rd/5th/7th stroke by 25 - :10 rest
450 yards
3700 cumulative yards

4 x 25 swim, wearing fins, swimming as fast as you can :10 rest
50 easy swim
4 x 25 kick on back as fast as you can, wearing fins, no board :10 rest
50 easy swim
4 x 25 swim, wearing fins, swimming as fast as you can :10 rest
400 yards
4100 cumulative yards

200 easy

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