Swim Workout – Flippin’ Fun and Speed

By Stacey Kiefer, Masters Swimmer

January 26, 2014

Swim Workout Description:

You can’t be your fastest without fast turns. It’s time to crank up the speed and work on turns.

Shorter Workout*

  Download PDF Version

Warm Up:
300 free
300 IM – 25 kick/25 drill/25 swim of each stroke
8 x 25 odds left arm, evens right arm – mix up the strokes
800 yards

Main set:
6 x 75 completed as 25 kick with board/25 swim fast/25 kick on back or side – your choice of stroke – :15 rest
450 yards
1250 cumulative yards

3 x 100 free on a hard but maintable interval, getting :03-:05 rest
100 moderate alternating 50 back/50 breast
2 x 100 free on a hard but maintable interval, getting :03-:05 rest
100 moderate alternating 50 breast/50 free
1 x 100 choice all out from the blocks
800 yards
2050 cumulative yards

6 x 25 choice of stroke, from the middle – build into the turn, fast turn, tight streamline out – :10 rest in the middle of the pool
150 yards
2200 cumulative yards

200 recovery speed free, doing a flipturn at the flags, in the middle, and at the wall – LOTS of flipturns!
200 yards
2400 cumulative yards

8 x 25 focusing on perfect stroke, moderate speed – 2 of each stroke – :10 rest
200 yards
2600 cumulative yards

200 easy

Longer Workout*

  Download PDF Version

Warm Up:
400 free
400 IM – 25 kick/50 drill/25 swim of each stroke
8 x 25 odds left arm, evens right arm – mix up the strokes
1000 yards

Main set:
12 x 75 completed as 25 kick with board/25 swim fast/25 kick on back or side – your choice of stroke – :15 rest
900 yards
1900 cumulative yards

4 x 100 free on a hard but maintable interval, getting :03-:05 rest
200 moderate alternating 50 free/50 back
3 x 100 free on a hard but maintable interval, getting :03-:05 rest
200 moderate alternating 50 back/50 breast
2 x 100 free on a hard but maintable interval, getting :03-:05 rest
200 moderate alternating 50 breast/50 free
1 x 100 choice all out from the blocks
1600 yards
3500 cumulative yards

6 x 50 kick (no board or fins) odds: streamline underwater dolphin kick on front, evens: streamline dolphin kick on back – :10 rest
300 yards
3800 cumulative yards

8 x 25 choice of stroke, from the middle – build into the turn, fast turn, tight streamline out – :10 rest in the middle of the pool
200 yards
4000 cumulative yards

200 recovery speed free, doing a flipturn at the flags, in the middle, and at the wall – LOTS of flipturns!
200 yards
4200 cumulative yards

16 x 25 focusing on perfect stroke, moderate speed – 4 of each stroke – :10 rest
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.

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