Swim Workout - Happy Birthday Tarzan!

By Stacey Kiefer, Masters Swimmer

June 2, 2014

Swim Workout Description:

Freestyle drills and sets in honor of Olympic champion Johnny Weissmuller- AKA Tarzan! 

Shorter Workout*

  Download PDF Version

Warm Up:
300 freestyle easy
300 alternate 50 kick on back/25 swim non-free
100 IM drill of your choice
700 yards

Main set:
4 x 50 single arm swimming, switch arms at the 25 - Odds: free, Evens: no free - :15 rest
200 yards
900 cumulative yards

2 rounds of the below set:
100 hard off the block - your choice of stroke
50 easy recovery
50 hard off the block - your choice of stroke
50 easy recovery
500 yards
1400 cumulative yards

4 x 50 freestyle drill completed as Odds: Tarzan drill (heads up freestyle, high elbows), Evens: dog paddle (arms stay under the water, head up) - :15 rest
200 yards
1600 cumulative yards

A classic freestyle set:
8 x 100 freestyle, holding the best pace you can keep while maintaining :03-:06 rest
800 yards
2400 cumulative yards

100 kick, recovery
100 yards
2500 cumulative yards

4 x 25 hard freestyle with fins, super fast arm turnover (You should feel really fast!) - :20 rest
100 yards
2600 cumulative yards

200 easy

Longer Workout*

   Download PDF Version

Warm Up:
500 freestyle easy
300 alternate 50 kick on back/25 swim non-free
200 IM drill of your choice
1000 yards

Main set:
6 x 50 single arm swimming, switch arms at the 25 - Odds: free, Evens: no free - :15 rest
300 yards
1300 cumulative yards

4 rounds of the below set:
100 hard off the block - 1 of each stroke (Hang in there for the fly, it’s not that bad!)
50 easy recovery
50 hard off the block - 1 of each stroke
50 easy recovery
1000 yards
2300 cumulative yards

6 x 50 freestyle drill completed as Odds: Tarzan drill (heads up freestyle, high elbows), Evens: dog paddle (arms stay under the water, head up) - :15 rest
300 yards
2600 cumulative yards

A classic freestyle set:
10 x 100 freestyle, holding the best pace you can keep while maintaining :03-:06 rest
1000 yards
3600 cumulative yards

6 x 50 scull - rotate the style of scull - some on back, some on front, some hands up front, some behind hips, etc. - :15 rest
300 yards
3900 cumulative yards

8 x 50 kick with board and fins, holding the best pace you can keep while maintaining :06 - :10 rest
400 yards
4300 cumulative yards

4 x 50 hard freestyle with paddles, no buoy - :20 rest
200 yards
4500 cumulative yards

4 x 25 hard freestyle with fins, super fast arm turnover (You should feel really fast!) - :20 rest
100 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.