Tap Into Long Distance Swim Workout

By Stacey Kiefer, Masters Swim Coach

January 28, 2013

Long Distance Swim Workout Description:

It may not be fun for all, but sometimes you just have to do some long distance training.  Use this distance swim workout to build your endurance.

Shorter Workout*

  Download PDF Version Warm Up: 300 free easy 100 IM kick on back 100 IM drill 8 x 25 - 2 of each stroke, just keep it long 700 yards Main set: 500 free build - by the last 100 you should be swimming hard 1 minute rest 2 x 150 free - #1=first and last 50 hard, middle 50 easy, #2 = middle 50 hard, first and last 50 easy - :30 rest 1 minute rest 400 IM swim hard...off the blocks if available! Try not to break your stroke on fly. Kick hard, tight streamline on turns, and work it! You can do this! If you are not tired after doing this, you probably didn’t swim as hard as you should have. 1 minute rest 1200 yards 1900 cumulative yards 200 easy kick choice with board and fins 200 easy pull choice with paddles and buoy 400 yards 2300 cumulative yards If you have anything left and are not completely exhausted... 8 x 25 choice, #1 & 2 are build up, #3 & 4 are build down, #5-8 are sprint - :20 rest 200 yards 2500 cumulative yards 200 easy  

Longer Workout*

  Download PDF Version Warm Up: 400 free easy 200 IM kick on back 200 IM drill 8 x 25 - 2 of each stroke, just keep it long 1000 yards Main set: 500 free build - by the last 100 you should be swimming hard 1 minute rest 2 x 300 free - #1=first and last 100 hard, middle 100 easy, #2 = middle 100 hard, first and last 100 easy - :30 rest 1 minute rest 500 free hard...off the blocks if available. See what you can do. This is a good opportunity to push yourself...if you feel yourself slowing down around the half or ¾ mark, you know you need to work on your endurance. If you are not tired after doing this, you probably didn’t swim as hard as you should have! 1 minute rest 1600 yards 2600 cumulative yards 300 easy kick choice with board and fins 300 yards 2900 cumulative yards 400 IM - 50 drill/50 swim 1 minute rest 2 x 100 IM swim - moderate 1 minute rest 400 IM swim...hard! Off the blocks if you’d like. Try not to break your stroke on fly. Kick hard, tight streamline on turns, and work it! You can do this! 1 minute rest 1000 yards 3900 cumulative yards Are you exhausted? 200 easy kick choice with board and fins 300 easy pull choice with paddles and buoy 500 yards 4400 cumulative yards If you have anything left and are not completely exhausted... 8 x 25 choice, #1 & 2 are build up, #3 & 4 are build down, #5-8 are sprint - :20 rest 200 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.