Descending Distance Swim Workout

By Stacey Kiefer, Masters Swim Coach

March 25, 2013

Swim Workout Description:

Enjoy starting out long and riding the slide down to short distance, while focusing on IM and tempo freestyle.

Shorter Workout*

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Warm Up:
SKIPS
100 swim - free, easy
100 kick - your choice of using board and fins or not
100 IM drill
100 pull - your choice of using buoy and paddles or not
100 swim choice, moderate
500 yards

Main set:
250 free tempo - breathing every 3rd stroke
50 easy backstroke/50 easy free kick with board (no fins)
200 IM build within each 50
50 easy freestyle/50 easy back kick (no fins/no board)
150 free tempo - breathing every 5th stroke
50 easy backstroke/50 easy free kick with board (no fins)
100 IM hard
50 easy freestyle/50 easy back kick (no fins/no board)
50 free tempo - breathing every 7th stroke...or the best you can do!
50 easy backstroke/50 easy free kick with board (no fins)
1250 yards
1750 cumulative yards

Your choice of stroke:
2 x 100 kick build each - board and fins - :10 rest
2 x 100 pull build each - buoy and paddles - :10 rest
1 x 100 kick hard - board, no fins - :10 rest
1 x 100 pull hard - buoy, no paddles
600 yards
2350 cumulative yards

4 x 75 - one of each stroke:
25 scull, 25 drill of choice, 25 hard - :15 rest
300 yards
2650 cumulative yards

200 easy

Longer Workout*

  Download PDF Version

Warm Up:
SKIPS
200 swim - free, easy
200 kick - your choice of using board and fins or not
200 IM drill
200 pull - your choice of using buoy and paddles or not
200 swim choice, moderate
1000 yards

Main set:
350 free tempo - breathing every 3rd stroke
50 easy backstroke/50 easy free kick with board (no fins)
300 IM - 3 lengths of each stroke, working the middle length
50 easy freestyle/50 easy back kick (no fins/no board)
250 free tempo - breathing every 5th stroke
50 easy backstroke/50 easy free kick with board (no fins)
200 IM build within each 50
50 easy freestyle/50 easy back kick (no fins/no board)
150 free tempo - breathing every 7th stroke
50 easy backstroke/50 easy free kick with board (no fins)
100 IM hard
50 easy freestyle/50 easy back kick (no fins/no board)
50 free tempo - breathing every 9th stroke...or the best you can do!
50 easy backstroke/50 easy free kick with board (no fins)
2100 yards
3100 cumulative yards

Your choice of stroke:
3 x 100 kick moderate - board and fins - :10 rest
3 x 100 pull moderate - buoy and paddles - :10 rest
2 x 100 kick build each - board, no fins - :10 rest
2 x 100 pull build each - buoy, no paddles - :10 rest
1 x 100 kick hard - board, no fins - :10 rest
1 x 100 pull hard - buoy, no paddles
1200 yards
4300 cumulative yards

4 x 75 - one of each stroke:
25 scull, 25 drill of choice, 25 hard - :15 rest
300 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.