Descending Sets Swim Workout

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Descending Sets Swim Workout

Descending Sets Swim Workout

By Stacey Kiefer, Masters Swim Coach

February 4, 2013

Swim Workout Description:

In this workout you will get plenty of rest, but will need to push yourself to properly complete sets.

Shorter Workout*

  Download PDF Version

Warm Up:
400 easy choice
4 x 50 IM order, drill
4 x 25 IM swim, build
700 yards

Main set:
5 x 100 free descend on an interval about :10 easier than your tempo interval pace (ie. If you usually do a good set of 100’s on 1:20, do this set on 1:30). Just make the first 100 but improve your finish time by :03 on each 100. Your last 2 100’s should be super hard!

200 IM kick (no fins, ok to use a kickboard on breast and free)
200 pull free or back with paddles and buoy

5 x 100 stroke descend completed the same way as the above descending 100’s, but NO free – choose either IM or 1 non-free stroke for the whole set.
1400 yards
2100 cumulative yards

6 x 75 – :10 rest, completed as:
25 pull with buoy (no paddles)
25 swim
25 kick with board (no fins) – be quick with equipment transitions!
#1-2 = free
#3-4 = stroke (no free)
#5-6 = free
450 yards
2550 cumulative yards

1 x 50 – hard off the blocks – your favorite stroke. Check your time.
50 yards
2600 cumulative yards

200 easy

 

Longer Workout*

  Download PDF Version

Warm Up:
500 easy choice
4 x 50 IM order, drill
4 x 25 IM swim, build
800 yards

Main set:
200 IM kick (no fins, ok to use a kickboard on breast and free)
200 pull free or back with paddles and buoy

5 x 100 free descend on an interval about :10 easier than your tempo interval pace (ie. If you usually do a good set of 100’s on 1:20, do this set on 1:30). Just make the first 100 but improve your finish time by :03 on each 100. Your last 2 100’s should be super hard!

200 IM kick (no fins, ok to use a kickboard on breast and free)
200 pull free or back with paddles and buoy

5 x 100 stroke descend completed the same way as the above descending 100’s, but NO free – choose either IM or 1 non-free stroke for the whole set.
Easy 100 choice, recovery
1900 yards
2700 cumulative yards

12 x 75 – :10 rest, completed as:
25 pull with buoy (no paddles)
25 swim
25 kick with board (no fins) – be quick with equipment transitions!
#1-4 = free
#5-8 = stroke (no free)
#9-12 = free
900 yards
3600 cumulative yards

20 x 50, odds hard, evens moderate, :15 rest, completed as:
5 x 50 – 25 stroke/25 free
5 x 50 – 25 free/25 stroke
5 x 50 – free
5 x 50 – stroke, choose 1 non-free stroke for all 5
1000 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.

About Stacey Kiefer

Stacey Kiefer is a lifetime competitive swimmer. Starting at the age of five, she swam on several age group teams, in high school, college, and now swims for Wisconsin Masters. Also a triathlete, she specializes in the sprint distance racing at the elite level. You can connect with her on Twitter.

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