Kiefer Background

Working on Building Speed

By Stacey Kiefer, Masters Swim Coach

September 26, 2012

Swim Workout Description:

This workout focuses on getting your body used to starting slow and building into a very fast pace. You will explore varying speeds with all 4 strokes while building strength and endurance.

Shorter Workout*

  Download PDF Version

Warm Up:
700 SKIPS completed as:
200 swim free easy
100 kick with board (no fins) easy
100 IM drill
100 pull with buoy (no paddles) easy
200 swim choice - middle 100 add just a little speed
700 yards

Main Set:
The below set will be completed as 3 rounds:
Round #1 = free
Round #2 = stroke or IM
Round #3 = free

100 easy - :10 rest
100 moderate - :10 rest
100 build - :10 rest
100 ALL OUT! - go right into 50 recovery kick -board is optional -no fins
1350 yards
2050 cumulative yards

4 x 50 kick with board and fins - odds fast, evens moderate - :10 rest
4 x 50 pull with buoy and paddles - odds fast, evens moderate - :10 rest
400 yards
2450 cumulative yards

6 x 25 choice swim: odds build up, evens build down - try to do a few off the block or the side with a fast dive, focusing on a tight streamline and an explosive kick - :15 rest
150 yards
2600 cumulative yards

200 easy

Longer Workout*

  Download PDF Version

Warm Up:
1000 SKIPS completed as:
200 swim free easy
200 kick with board (no fins) easy
200 IM drill
200 pull with buoy (no paddles) easy
200 swim choice - middle 100 add just a little speed
1000 yards

Main Set:
The below set will be completed as 5 rounds:
Round #1 = free
Round #2 = stroke
Round #3 = free
Round #4 = IM
Round #5 = free

100 easy - :10 rest
100 moderate - :10 rest
100 build - :10 rest
100 ALL OUT! - go right into 50 recovery kick -board is optional -no fins
2250 yards
3250 cumulative yards

8 x 50 kick with board and fins - odds fast, evens moderate - :10 rest
8 x 50 pull with buoy and paddles - odds fast, evens moderate - :10 rest
800 yards
4050 cumulative yards

10 x 25 choice swim: odds build up, evens build down - try to do a few off the block or the side with a fast dive, focusing on a tight streamline and an explosive kick - :15 rest
250 yards
4300 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.