Swim Workout – Fast In Fast Out!

By Stacey Kiefer, Masters Swimmer

September 29, 2014

Swim Workout Description:

Focus: Recurrent speedwork increases workout intensity and effort. What you get out of this workout depends on what you put in, so work the speed hard!

Shorter Workout*

  Download PDF Version

Warm Up:
200 free
200 non-free
200 IM – 25 kick/25 drill
8 x 25 – 2 of each stroke – odds slow and perfect, evens build
800 yards

Main set:
Complete the below set 2 times – pick a different stroke for each round.
25 – kick on back or side – :10 rest
50 – favorite drill – :10 rest
75 – 25-left arm, 25-right arm, 25-full stroke – :10 rest
100 – hard (Hold it together if you are doing fly!) – :20 rest
500 yards
1300 cumulative yards

6 x 50 with fins, completed as odds kick, evens swim fast – mix up the strokes – :10 rest
300 yards
1600 cumulative yards

Complete the below set – your choice of stroke, but it has to all be one stroke. #1 of each distance is moderate tempo – #2 is hard, broken :10 at the halfway point.
2×200 – :10 rest (#2 take :10 at the 100)
2×100 – :15 rest (#2 take :10 at the 50)
2×50 – :20 rest (#2 take :10 at the 25)
700 yards
2300 cumulative yards

300 pull with buoy and paddles. Long and stretched out, but every 3rd length is fast.
300 yards
2600 cumulative yards

200 easy

Longer Workout*

  Download PDF Version

Warm Up:
300 free
300 non-free
200 IM – 25 kick/25 drill
8 x 25 – 2 of each stroke – odds slow and perfect, evens build
1000 yards

Main set:
Complete the below set 4 times – once through of each stroke:
25 – kick on back or side – :10 rest
50 – favorite drill – :10 rest
75 – 25-left arm, 25-right arm, 25-full stroke – :10 rest
100 – hard (Hold it together on the fly!) – :20 rest
1000 yards
2000 cumulative yards

12 x 50 with fins, completed as odds kick, evens swim fast – mix up the strokes – :10 rest
600 yards
2600 cumulative yards

Complete the below set 2 times. #1 of each distance is moderate tempo – #2 is hard, broken :10 at the halfway point.
Round 1 – free
Round 2 – choice of stroke
2×200 – :10 rest (#2 take :10 at the 100)
2×100 – :15 rest (#2 take :10 at the 50)
2×50 – :20 rest (#2 take :10 at the 25)
2×25 – :30 rest (Not broken)
1500 yards
4100 cumulative yards

500 pull with buoy and paddles. Long and stretched out, but every 3rd length is fast.
500 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.

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