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.

Swim Workout - Breaking Bad Swimming Habits

Swim Workout - Breaking Bad Swimming Habits

By Stacey Kiefer, Masters Swim Coach

January 20, 2014

Swim Workout Description:

Breaking Bad swimming habits will raise your performance to new heights of excellence! Hard sets followed by focused drills help break bad habits for stroke perfection.

Shorter Workout*

  Download PDF Version

Warm Up:
200 free easy
200 IM - 25 kick/25 drill of each stroke
200 free, with long & relaxed stroke, breathing every 3rd and 5th stroke by 25
8 x 25 - 2 of each stroke build-up, perfect stroke
800 yards

Main set:
300 free hard, BUT every 3rd length slow it down and do catch-up drill.
1:00 rest
4 x 50 fast free, breathing every 5th stroke - :15 rest
1:00 rest
200 free hard, BUT every 2nd length slow it down and do fingertip drag drill - be sure to drag your fingertips along the side of your body, across your armpit, and all the way up to the top of the stroke.
1:00 rest
4 x 25 fast free, perfect stroke - :15 rest
800 yards
1600 cumulative yards

Complete the below set 3 times, using fins:
50 kick moderate with a board - :10 rest
2 x 25 kick hard on your back (no kickboard) - :10 rest
300 yards
1900 cumulative yards

6 x 25 fly choose a variety of drills (porpoise, 1 stroke/5 kicks underwater, 3 left/3 right/3 full strokes) - :10 rest
1 x 100 fly swim completed as 75 build, :05 rest, 25 hard! - :15 rest
6 x 25 back choose a variety of drills (sailboat, 6 kicks per arm stroke, single arm) - :10 rest
1 x 100 back swim completed as 75 build, :05 rest, 25 hard! - :15 rest
6 x 25 breast choose a variety of drills (1 armstroke/2 kicks, breaststroke arms/butterfly kick, left arm/right kick) - :10 rest
1 x 100 breast swim completed as 75 build, :05 rest, 25 hard! - :15 rest
750 yards
2650 cumulative yards

200 easy

Longer Workout*

  Download PDF Version

Warm Up:
300 free easy
200 IM - 25 kick/25 drill of each stroke
300 free, with long & relaxed stroke, breathing every every 3rd, 5th, 7th stroke by 25
8 x 25 - 2 of each stroke build-up, perfect stroke
1000 yards

Main set:
300 free hard, BUT every 3rd length slow it down and do catch-up drill.
1:00 rest
8 x 50 fast free, breathing every 5th stroke - :15 rest
1:00 rest
300 free hard, BUT every 2nd length slow it down and do fingertip drag drill - be sure to drag your fingertips along the side of your body, across your armpit, and all the way up to the top of the stroke.
1:00 rest
8 x 25 fast free, perfect stroke - :15 rest
1200 yards
2200 cumulative yards

Complete the below set 6 times, using fins:
50 kick moderate with a board - :10 rest
2 x 25 kick hard on your back (no kickboard) - :10 rest
600 yards
2800 cumulative yards

6 x 75 IM drill moderate - :10 rest - completed as:
25 butterfly drill = 3 left, 3 right, 3 full stroke
25 backstroke drill = double-arm
25 breaststroke = breaststroke arms with butterfly kick
450 yards
3250 cumulative yards

6 x 75 with paddles (no buoy) - :15 rest - completed as:
25 moderate pull choice of stroke/25 scull/25 fast pull, same stroke as 1st 25
450 yards
3700 cumulative yards

8 x 25 fly choose a variety of drills (porpoise, 1 stroke/5 kicks underwater, 3 left/3 right/3 full strokes) - :10 rest
1 x 100 fly swim completed as 75 build, :05 rest, 25 hard! - :15 rest
8 x 25 back choose a variety of drills (sailboat, 6 kicks per arm stroke, single arm) - :10 rest
1 x 100 back swim completed as 75 build, :05 rest, 25 hard! - :15 rest
8 x 25 breast choose a variety of drills (1 armstroke/2 kicks, breaststroke arms/butterfly kick, left arm/right kick) - :10 rest
1 x 100 breast swim completed as 75 build, :05 rest, 25 hard! - :15 rest
900 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