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*

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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*

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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.