Swim Workout - Birthday Cake Binge Buster

By Stacey Kiefer, Masters Swimmer

May 19, 2014

Swim Workout Description:

It’s my birthday- join me in swimming off my cake binge!

Shorter Workout*

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Warm Up:
300 free
100 IM drill
100 DPS (distance per stroke - take as few strokes per length as possible)
4 x 25 choice with extra long streamline underwater - at least to the middle of the pool. Once you surface, swim easy to the end of the pool.
600 yards

Main set:
2 x 225 freestyle - completed as 100 steady, 100 build, :05 rest 25 sprint - :30 rest
450 yards
1050 cumulative yards

4 x 50 completed as 25 scull on front, 25 scull on back (ok to lightly kick) - :10 rest
200 yards
1250 cumulative yards

2 x 200 IM hard, but not all out - :20 rest
100 recovery after both have been completed.
500 yards
1750 cumulative yards

2 x 125 best stroke (non-free) - completed as 50 steady, 50 build, :05 rest 25 sprint - :20 rest
250 yards
2000 cumulative yards

4 x 50 fast kick with board (no fins) - :10 rest
200 yards
2200 cumulative yards

2 x 100 IM hard, but not all out - :15 rest
100 recovery after both have been completed.
300 yards
2500 cumulative yards

2 x 75 choice - completed as 25 steady, 25 build, :05 rest 25 sprint - :15 rest
150 yards
2650 cumulative yards

200 easy

Longer Workout*

   Download PDF Version

Warm Up:
500 free
200 IM drill
100 DPS (distance per stroke - take as few strokes per length as possible)
8 x 25 choice with extra long streamline underwater - at least to the middle of the pool. Once you surface, swim easy to the end of the pool.
1000 yards

Main set:
4 x 225 freestyle - completed as 100 steady, 100 build, :05 rest 25 sprint - :30 rest
900 yards
1900 cumulative yards

6 x 50 completed as 25 scull on front, 25 scull on back (ok to lightly kick) - :10 rest
300 yards
2200 cumulative yards

3 x 200 IM hard, but not all out - :20 rest
100 recovery after both have been completed.
700 yards
2900 cumulative yards

4 x 125 best stroke (non-free) - completed as 50 steady, 50 build, :05 rest 25 sprint - :20 rest
500 yards
3400 cumulative yards

6 x 50 fast kick with board (no fins) - :10 rest
300 yards
3700 cumulative yards

3 x 100 IM hard, but not all out - :15 rest
100 recovery after both have been completed.
400 yards
4100 cumulative yards

4 x 75 choice - completed as 25 steady, 25 build, :05 rest 25 sprint - :15 rest
300 yards
4400 cumulative yards

4 x 50 pull with paddles and buoy, long stroke - :10 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.