Mixing It Up with Mid-Distance Swim Workout

By Stacey Kiefer, Masters Swim Coach

January 7, 2013

Swim Workout Description:

This workout focuses on having fun while training for mid-distance. You won’t get bored with this workout!

Shorter Workout*

  Download PDF Version

Warm Up:
200 free swim easy
100 back swim easy
100 free swim easy
100 IM swim moderate
100 choice drill
8 x 25 build, choice
800 yards

Main set:
4 x 50 free kick with board and fins - pick an interval in which you get :10 rest
200 yards
1000 cumulative yards

300 tempo swim free - fast pace without going all out - :45 rest
200 pull with buoy and paddles free - negative split (2nd 100 faster than the first 100) - :45 rest
300 as follows (all of the kick is done freestyle kick with a board, no fins) - work the swim portion:
25 kick, 50 fly swim, 25 kick, 50 back swim, 25 kick, 50 breast swim, 25 kick, 50 free swim - :45 rest
200 pull choice, buoy but no paddles - negative split - :45 rest
300 with fins as follows (all of the kick is done freestyle kick with a board AND fins) - work the swim portion:
25 kick, 50 fly swim, 25 kick, 50 back swim, 25 kick, 50 breast swim (butterfly kick), 25 kick, 50 free swim - :45 rest
1300 yards
2300 cumulative yards

4 x 75 - 50 stroke moderate, :05 rest, 25 free hard - :10 rest
300 yards
2600 cumulative yards

200 easy

Longer Workout*

  Download PDF Version

Warm Up:
200 free swim easy
100 back swim easy
200 free swim easy
100 IM swim moderate
200 choice drill
8 x 25 build, choice
1000 yards

Main set:
8 x 50 free kick with board and fins - pick an interval in which you get :10 rest
400 yards
1400 cumulative yards

300 tempo swim free - fast pace without going all out - :45 rest
200 pull with buoy and paddles free - negative split (2nd 100 faster than the first 100) - :45 rest
300 as follows (all of the kick is done freestyle kick with a board, no fins) - work the swim portion:
25 kick, 50 fly swim, 25 kick, 50 back swim, 25 kick, 50 breast swim, 25 kick, 50 free swim - :45 rest
200 pull choice, buoy but no paddles - negative split - :45 rest
300 with fins as follows (all of the kick is done freestyle kick with a board AND fins) - work the swim portion:
25 kick, 50 fly swim, 25 kick, 50 back swim, 25 kick, 50 breast swim (butterfly kick), 25 kick, 50 free swim - :45 rest
200 pull free with buoy and paddles - negative split - :45 rest
300 tempo swim free - fast pace without going all out
1800 yards
3200 cumulative yards

8 x 50 fly kick on back with fins - pick an interval in which you get :10 rest
400 yards
3600 cumulative yards

4 x 75 - 50 stroke moderate, :05 rest, 25 free hard - :10 rest
4 x 75 - 50 free moderate, :05 rest, 25 stroke hard - :10 rest
600 yards
4200 cumulative yards

300 freestyle drills rotating through: 25 - :05 hold on each side, 25 - fingertip drag drill, 25 - catch-up
300 yards
4500 cumulative yards

4 x 25 hard, choice - :20 rest
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.