Effective Repetition Swim Workout

By Stacey Kiefer, Masters Swim Coach

May 6, 2013

Swim Workout Description:

The workout focuses on repeating one set multiple ways to build strength, speed, endurance, and breath control.

Shorter Workout*

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Warm Up:
300 easy choice
100 kick choice - ok to use board, no fins
100 pull - ok to use buoy, no paddles
100 IM drill
600 yards

Main set:
100 swim free with fins, moderate - :10 rest
2 x 50 free kick on side with fins, kicking hard - :10 rest
4 x 25 swim free hard (no fins) SPRINT! - :10 rest
200 swim free moderate, breathing every 3rd/5th/7th stroke by 25 (no fins).
500 yards
1100 cumulative yards

100 swim choice with fins (no fins for breaststroke) moderate - :10 rest
2 x 50 choice kick with fins and board, kicking hard - :10 rest
4 x 25 swim choice hard (no fins) SPRINT! - :10 rest
200 IM swim moderate (no fins).
500 yards
1600 cumulative yards

100 pull free with buoy & paddles, moderate - :10 rest
2 x 50 free pull with buoy & paddles, pulling hard - :10 rest
4 x 25 swim free hard (no buoy/no paddles) SPRINT! - :10 rest
200 swim free moderate, breathing every 3rd/5th/7th stroke by 25 (no buoy/no paddles).
500 yards
2100 cumulative yards

10 x 50 swim choice - odds easy, evens HARD! - :15 rest
500 yards
2600 cumulative yards

200 easy

Longer Workout*

  Download PDF Version

Warm Up:
500 easy choice
200 kick choice - ok to use board, no fins
200 pull - ok to use buoy, no paddles
200 IM drill
1100 yards

Main set:
100 swim free with fins, moderate - :10 rest
3 x 50 free kick on side with fins, kicking hard - :10 rest
4 x 25 swim free hard (no fins) SPRINT! - :10 rest
Repeat set
After 2nd time through do a 300 free swim moderate, breathing every 3rd/5th/7th stroke by 25 (no fins).
1000 yards
2100 cumulative yards

100 swim choice with fins (no fins for breaststroke) moderate - :10 rest
3 x 50 choice kick with fins and board, kicking hard - :10 rest
4 x 25 swim choice hard (no fins) SPRINT! - :10 rest
Repeat set
After 2nd time through do a 300 IM swim moderate (no fins).
1000 yards
3100 cumulative yards

100 pull free with buoy & paddles, moderate - :10 rest
3 x 50 free pull with buoy & paddles, pulling hard - :10 rest
4 x 25 swim free hard (no buoy/no paddles) SPRINT! - :10 rest
Repeat set
After 2nd time through do a 300 free swim moderate, breathing every 3rd/5th/7th stroke by 25 (no buoy/no paddles).
1000 yards
4100 cumulative yards

10 x 50 swim choice - odds easy, evens HARD! - :15 rest
500 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.