Swim Workout - Everyone is a Distance Swimmer Today!

Swim Workouts | March 16, 2015

By Stacey Kiefer, Masters Swimmer

January 12, 2014

Swim Workout Description:

Long freestyle sets for building endurance.

Shorter Workout*

Download PDF Version

Warm Up:
300 free
200 IM drill
4 x 25 - one of each stroke, perfect stroke
600 yards

Main set:
1000 for time - start out with a controlled stroke, not too fast - not too slow. As you progress further into the 1000, keep your stroke long, kick steady, and increase your speed. You should finish feeling fast.
1000 yards
1600 cumulative yards

100 easy recovery backstroke then go right into 400 kick with fins - alternating 100 on back, 100 on side, 100 on front, 100 on other side
500 yards
2100 cumulative yards

Repeat the below pull set 2 times - use buoy and paddles:
50 fast - :10 rest
100 moderate, long stretched out stroke - :10 rest
300 yards
2400 cumulative yards

8 x 25 odds scull, evens fast swim - your choice of stroke - :15 rest
200 yards
2600 cumulative yards

200 easy

Longer Workout*

Download PDF Version

Warm Up:
500 free
200 IM drill
100 IM swim
100 kick on back or side
4 x 25 - one of each stroke, perfect stroke
1000 yards

100 easy recovery backstroke then go right into 400 kick with fins - alternating 100 on back, 100 on side, 100 on front, 100 on other side
500 yards
2500 cumulative yards

Repeat the below pull set 6 times - use buoy and paddles:
50 fast - :10 rest
100 moderate, long stretched out stroke - :10 rest
900 yards
3400 cumulative yards

8 x 25 odds scull, evens fast swim - your choice of stroke - :15 rest
200 yards
3600 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.