GET INTO THE SPRING OF THINGS! TAKE AN EXTRA 30% OFF CLEARANCE ITEMS! USE CODE EXTRA30 AT CHECKOUT.

EXCLUDES FACILITY AND TECH SUITS.

DIVE INTO HOLIDAY SAVINGS! SHOP OUR HOLIDAY GIFT GUIDES HERE!

KICK OFF THE HOLIDAYS WITH SAVINGS!

SPEND $100 GET $25 OFF, USE CODE 25OFF AT CHECKOUT.

SPEND $200 GET $50 OFF, USE CODE 50OFF AT CHECKOUT.

Mid-Month Recovery Swim Workout

Mid-Month Recovery Swim Workout

By Stacey Kiefer, Masters Swim Coach

November 11, 2013

Swim Workout Description:

This workout focuses on shorter, easier sets, to allow your body to get ready for hard holiday workouts.

Shorter Workout*

  Download PDF Version

Warm Up:
300 easy free
100 alternating kick on side/kick on back by 25
200 IM drill/swim by 25
4 x 25 - choice, focusing on a perfect stretched out stroke
700 yards

Main set:
300 pull with paddles and buoy breathing every 3rd and 5th stroke alternating by 50.
300 yards
1000 cumulative yards

6 x 75 - completed as 25 kick really hard with board (no fins) - drop the board - go right into 50 swim moderate tempo pace, your choice of stroke - :10 rest
450 yards
1450 cumulative yards

4 x 50 drill completed as odds free drill of choice, evens non-free drill of choice - :10 rest
200 yards
1650 cumulative yards

6 x 75 - completed as 25 pull really hard with buoy (no paddles) - drop the buoy - go right into 50 swim moderate tempo pace, your choice of stroke - :10 rest
450 yards
2100 cumulative yards

4 x 50 completed as odds scull of choice, evens butterfly kick on back - be sure to do at least 4 kicks underwater off the wall - :10 rest
200 yards
2300 cumulative yards

From the middle of the pool, working on turns:
4 x 50 - 1 of each stroke, hard in and out of the turns - :10 rest
4 x 25 - 1 of each stroke, all fast - :15 rest
Focus on good turns, tight streamlines out of the turns, hard underwater kick, and clean breakouts.
300 yards
2600 cumulative yards

200 easy

Longer Workout*

  Download PDF Version

Warm Up:
400 easy free
200 alternating kick on side/kick on back by 25
300 IM drill/swim/drill by 25
4 x 25 - choice, focusing on a perfect stretched out stroke
1000 yards

Main set:
600 pull with paddles and buoy breathing every 3rd and 5th stroke alternating by 50.
600 yards
1600 cumulative yards

12 x 75 - completed as 25 kick really hard with board (no fins) - drop the board - go right into 50 swim moderate tempo pace, your choice of stroke - :10 rest
900 yards
2500 cumulative yards

8 x 50 drill completed as odds free drill of choice, evens non-free drill of choice - :10 rest
400 yards
2900 cumulative yards

12 x 75 - completed as 25 pull really hard with buoy (no paddles) - drop the buoy - go right into 50 swim moderate tempo pace, your choice of stroke - :10 rest
900 yards
3800 cumulative yards

8 x 50 completed as odds scull of choice, evens butterfly kick on back - be sure to do at least 4 kicks underwater off the wall - :10 rest
400 yards
4200 cumulative yards

From the middle of the pool, working on turns:
4 x 50 - 1 of each stroke, hard in and out of the turns - :10 rest
8 x 25 - 2 of each stroke, all fast - :15 rest
Focus on good turns, tight streamlines out of the turns, hard underwater kick, and clean breakouts.
400 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.

Search engine powered by ElasticSuite
© 2023 Adolph Kiefer & Associates, LLC