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Swim Workout - Get Fast, FAST!

Swim Workout - Get Fast, FAST!

By Stacey Kiefer, Masters Swimmer

January 5, 2014

Swim Workout Description:

You’ll get fast swimming fast workouts like this one!  

Shorter Workout*

  Download PDF Version

Warm Up:
200 free easy
300 IM - 25 kick/25 drill/25 swim of each stroke
100 alternate 25 scull/25 single arm
4 x 25 odds: build up, evens: build down, your choice of stroke
700 yards

Main set:
4 x 200 with fins - :20 rest after each 200, completed as:
#1 freestyle, distance per stroke
#2 non-free, build within each 100
#3 - 6 kicks per 1 arm stroke fly or free
#4 HARD free or back
800 yards
1500 cumulative yards

8 x 25 fast kick with board, no fins - :10 rest
200 yards
1700 cumulative yards

6 x 75 swim choice, alternating which 25 is super fast sprint, remaining 50 is fast tempo pace - #1 - 1st 25 super fast, #2 - 2nd 25 is super fast, #3 - 3rd 25 is super fast, repeat - :15 rest
450 yards
2150 cumulative yards

9 x 50 free pull with paddles and buoy - :15 rest
#1,4,7 breathing every 3rd stroke
#2,5,8 breathing every 5th stroke
#3,6,9 breathing every 7th stroke
450 yards
2600 cumulative yards

200 easy

Longer Workout*

  Download PDF Version

Warm Up:
300 free easy
300 IM - 25 kick/25 drill/25 swim of each stroke
200 alternate 25 scull/25 single arm
8 x 25 odds: build up, evens: build down, your choice of stroke
1000 yards

Main set:
4 x 400 with fins - :20 rest after each 400, completed as:
#1 freestyle, distance per stroke
#2 non-free, build within each 100
#3 - 6 kicks per 1 arm stroke fly or free
#4 HARD free or back
1600 yards
2600 cumulative yards

16 x 25 fast kick with board, no fins - :10 rest
400 yards
3000 cumulative yards

12 x 75 swim choice, alternating which 25 is super fast sprint, remaining 50 is fast tempo pace - #1 - 1st 25 super fast, #2 - 2nd 25 is super fast, #3 - 3rd 25 is super fast, repeat - :15 rest
900 yards
3900 cumulative yards

9 x 50 free pull with paddles and buoy - :15 rest
#1,4,7 breathing every 3rd stroke
#2,5,8 breathing every 5th stroke
#3,6,9 breathing every 7th stroke
450 yards
4350 cumulative yards

10 x 25 swim choice, odds fast - evens recovery - :10 rest
250 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.

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