Back To School, Back To Pool

By Stacey Kiefer, Masters Swimmer

September 1, 2014

Swim Workout Description:

Focus: Fall is here, it’s time to get serious about swimming. Enjoy this workout featuring a variety of strokes and speed.

Shorter Workout*

  Download PDF Version

Warm Up:
400 alternating 100 free/100 non-free
200 IM drill
8 x 25 - 2 of each stroke - odds build up, evens steady perfect stroke
800 yards

Main set:
3 x 125 completed in the below order: Free is moderate, stroke is HARD! 
#1 - 50 free/25 fly/50 free - :15 rest
#2 - 50 free/25 back/50 free - :15 rest
#3 - 50 free/25 breast/50 free - :15 rest
25 easy to other side
400 yards
1200 cumulative yards

3 x 50 hard kick with board - :10 rest
1:00 rest
2 x 100 hard swim #1 free/#2 breast - :15 rest
3 x 50 hard kick on back - :10 rest
1:00 rest
2 x 100 hard swim #1 back/#2 fly (ok to do some drill if needed) - :15 rest
700 yards
1900 cumulative yards

200 pull with buoy, paddles, and swimmer’s snorkel or breathing every 3rd/5th/7th stroke by 25
400 yards
2100 cumulative yards

Complete 4 times:
75 sprint/50 easy - :10 rest. The 75’s are rotating through one of each stroke, the 50’s are back or free
500 yards
2600 cumulative yards

200 easy

Longer Workout*

  Download PDF Version

Warm Up:
600 alternating 100 free/100 non-free
200 IM drill
8 x 25 - 2 of each stroke - odds build up, evens steady perfect stroke
1000 yards

Main set:
6 x 125 completed in the below order: Free is moderate, stroke is HARD! 
#1 & #4 - 50 free/25 fly/50 free - :15 rest
#2 & #5 - 50 free/25 back/50 free - :15 rest
#3 & #6 - 50 free/25 breast/50 free - :15 rest
750 yards
1750 cumulative yards

3 x 50 hard kick with board - :10 rest
1:00 rest
2 x 100 hard swim #1 free/#2 breast - :15 rest
3 x 50 hard kick on back - :10 rest
1:00 rest
2 x 100 hard swim #1 back/#2 free - :15 rest
3 x 50 hard kick with board and fins - :10 rest
1:00 rest
2 x 100 hard swim #1 fly/#2 back - :15 rest
1050 yards
2800 cumulative yards

400 pull with buoy, paddles, and swimmer’s snorkel or breathing every 3rd/5th/7th stroke by 25
400 yards
3200 cumulative yards

Complete 4 times:
75 sprint/50 easy - :10 rest. The 75’s are rotating through one of each stroke, the 50’s are back or free
500 yards
3700 cumulative yards

2 x 400 completed as:
#1 alternate 100 scull/100 DPS (distance per stroke) - your choice of stroke
#2 alternate 100 build/100 hard free
800 yards
4500 cumulative yards

4 x 25 underwater swimming - your choice of stroke...have fun!
100 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.