Kiefer Background

Variety in Speed and Distance

By Stacey Kiefer, Masters Swim Coach

November 12, 2012

Swim Workout Description:

This workout focuses on various distances and speeds to get your body used to changing gears. This workout should leave you feeling tired!

Shorter Workout*

  Download PDF Version

Warm Up:
400 free easy
200 IM - 25 kick/25 drill
8 x 25 build, choice
800 yards

Main set:
Complete the below set 2 times:
200 free, moderate tempo - :10 rest
75 kick hard, board but no fins - :10 rest
2 x 50 no free, build - :10 rest
25 sprint kick, board but no fins - :30 rest
800 yards
1600 cumulative yards

200 pull with paddles and buoy
200 yards
1800 cumulative yards

2 x 150 - 50 kick/50 drill/50 swim - pick a different stroke for each - :20 rest
300 yards
2100 cumulative yards

Complete the below set freestyle, getting faster as the distance get shorter:
3 x 100 - tempo - :10 rest
2 x 75 - faster than tempo - :05 rest
1 x 25 - sprint this!! - :03 rest
1 x 25 easy
500 yards
2600 cumulative yards

200 easy



Longer Workout*

  Download PDF Version

Warm Up:
400 free easy
200 IM - 25 kick/25 drill
100 free, focus on a long stroke
100 back easy
8 x 25 build, choice
1000 yards

Main set:
Complete the below set 4 times:
200 free, moderate tempo - :10 rest
75 kick hard, board but no fins - :10 rest
2 x 50 no free, build - :10 rest
25 sprint kick, board but no fins - :30 rest
1600 yards
2600 cumulative yards

600 pull with paddles and buoy
600 yards
3200 cumulative yards

4 x 150 - 50 kick/50 drill/50 swim - one each stroke - :20 rest
600 yards
3800 cumulative yards

Complete the below set freestyle, getting faster as the distance get shorter:
3 x 100 - tempo - :10 rest
2 x 75 - faster than tempo - :05 rest
1 x 25 - sprint this!! - :03 rest
1 x 25 easy
500 yards
4300 cumulative yards

8 x 25 choice, odds hard, evens very easy
200 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.