Swim Workout – Amplify by Alternating!

By Stacey Kiefer, Masters Swimmer

May 26, 2014

Swim Workout Description:

Mixing sets up with varying speed and strokes make this workout fun…and gets results!

Shorter Workout*

  Download PDF Version

Warm Up:
500 completed as: 200 free, 100 back, 100 free, 100 breast
4 x 50 – 25 free build up/25 non-free build down
700 yards

Main set:
Repeat the below set 2 times. Be sure to vary the stroke you do for the choice portions:
1 x 100 IM hard – :20 rest
1 x 75 choice (non free) build – :15 rest
1 x 50 free recovery – :10 rest
1 x 25 choice (non free) sprint – 1:00 rest
500 yards
1200 cumulative yards

Kick with board and fins:
75 hard/75 moderate/100 hard/100 moderate
350 yards
1550 cumulative yards

2 x 125 free pull with buoy and paddles – odd lengths are hard, even lengths are moderate – use a swimmers snorkel – :20 rest
250 yards
1800 cumulative yards

Kick on back either fly or back with fins:
75 hard/75 moderate/100 hard/100 moderate
350 yards
2150 cumulative yards

Your choice of stroke:
1 x 100 – 25 moderate/50 hard/25 moderate – :20 rest
1 x 75 – 25 moderate/25 hard/25 moderate – :15 rest
1 x 50 – 25 moderate/25 hard – :10 rest
1 x 25 – hard – 1:00 rest
250 yards
2400 cumulative yards

8 x 25 Explosions! Start out moderate and build into the fastest, hardest effort possible – :15 rest Complete in the below order:
1-4 – kick choice of stroke, with board – no fins
5-8 – swim choice
200 yards
2600 cumulative yards

200 easy

Longer Workout*

   Download PDF Version

Warm Up:
800 completed as: 200 free, 200 back, 200 free, 200 breast
4 x 50 – 25 free build up/25 non-free build down
1000 yards

Main set:
Repeat the below set 4 times. Be sure to vary the stroke you do for the choice portions:
1 x 100 IM hard – :20 rest
1 x 75 choice (non free) build – :15 rest
1 x 50 free recovery – :10 rest
1 x 25 choice (non free) sprint – 1:00 rest
1000 yards
2000 cumulative yards

Kick with board and fins:
75 hard/75 moderate/100 hard/100 moderate
350 yards
2350 cumulative yards

4 x 125 free pull with buoy and paddles – odd lengths are hard, even lengths are moderate – use a swimmers snorkel – :20 rest
500 yards
2850 cumulative yards

Kick on back either fly or back with fins:
75 hard/75 moderate/100 hard/100 moderate
350 yards
3200 cumulative yards

Repeat the below set 2 times, your choice of stroke:
1 x 100 – 25 moderate/50 hard/25 moderate – :20 rest
1 x 75 – 25 moderate/25 hard/25 moderate – :15 rest
1 x 50 – 25 moderate/25 hard – :10 rest
1 x 25 – hard – 1:00 rest
500 yards
3700 cumulative yards

4 x 125 free pull with buoy and paddles – breathing 3/5/7/5/3 by 25 (1st length breathing every 3rd stroke, 2nd length every 5th stroke, etc.) – :20 rest
500 yards
4200 cumulative yards

16 x 25 Explosions! Start out moderate and build into the fastest, hardest effort possible – :15 rest. Complete in the below order:
1-4 – kick choice of stroke, without board – no fins
5-8 – swim choice
9-12 – kick choice of stroke, with board – no fins
13-16 – swim choice
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.

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.

Leave a Comment