Kiefer Background

With A Cherry On Top! Swim Workout

By Stacey Kiefer, Masters Swim Coach

August 19, 2013

Swim Workout Description:

This workout focuses on swimming all four strokes with a challenging set to top it off!

Shorter Workout*

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Warm Up:
200 free easy
200 free drill rotating 25 catch-up/25 fingertip drag drill
200 IM - rotating 25 kick/25 swim
4 x 25 choice - odds build up, evens long and stretched out
700 yards

Main set:
300 IM completed as:
25 kick with board (no fins)/25 pull with buoy (no paddles)/25 swim moderate pace.Take buoy down to opposite end of pool during the fly kick.
300 yards
1000 cumulative yards

4 x 150 completed as:
#1 - 50 fly swim/50 free swim/50 free kick with fins and board
#2 - 50 back swim/50 free swim/50 free kick with fins and board
#3 - 50 breast swim/50 free swim/50 free kick with fins and board
#4 - 100 free swim/50 free kick with fins and board
All done at a moderately fast pace. Be quick putting on your fins! Take :10 rest after each 150.
600 yards
1600 cumulative yards

8 x 50 completed as 2 of each stroke, swim - the first one of each stroke is moderate, the second one of each stroke is ALL OUT! - take :15 rest after each 50
400 yards
2000 cumulative yards

OK! Here is the cherry to top it off! Challenge ladder, off the block if available. You should feel EXHAUSTED after this set!
300 hard freestyle, 1:00 rest
200 hard IM, 1:00 rest
100 hard non-free, choice - you’re done!
600 yards
2600 cumulative yards

200 easy

Longer Workout*

  Download PDF Version

Warm Up:
400 free easy
200 free drill rotating 25 catch-up/25 fingertip drag drill
200 IM - rotating 25 kick/25 swim
8 x 25 choice - odds build up, evens long and stretched out
1000 yards

Main set:
2 x 300 IM completed as:
25 kick with board (no fins)/25 pull with buoy (no paddles)/25 swim moderate pace. Take buoy down to opposite end of pool during the fly kick.
600 yards
1600 cumulative yards

8 x 150 completed as:
#1 & 5 - 50 fly swim/50 free swim/50 free kick with fins and board
#2 & 6 - 50 back swim/50 free swim/50 free kick with fins and board
#3 & 7 - 50 breast swim/50 free swim/50 free kick with fins and board
#4 & 8 - 100 free swim/50 free kick with fins and board
All done at a moderately fast pace. Be quick putting on your fins! Take :10 rest after each 150.
1200 yards
2800 cumulative yards

16 x 50 completed as 4 of each stroke, swim - descend (the first one of each 4 is easy, 2nd one is moderate, 3rd one is hard, and 4th one is ALL OUT!) - take :15 rest after each 50
800 yards
3600 cumulative yards

6 x 75 - take :10 rest after each, completed as:
#1 & 2: tombstone kick (kicking with a kickboard positioned perpendicular to the water, like a tombstone - make it harder by holding the board a little lower in the water)
#3 & 4 scull, your choice of hand position
#5 & 6 swim free, breathing 5/7/5 by 25
450 yards
4050 cumulative yards

OK! Here is the cherry to top it off! Challenge ladder, off the block if available. You should feel EXHAUSTED after this set!
300 hard freestyle, 1:00 rest
200 hard IM, 1:00 rest
100 hard non-free, choice - you’re done!
600 yards
4650 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.