Swim Workout – Long, Strong Arms

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Swim Workout – Long, Strong Arms

Swim Workout – Long, Strong Arms

By Stacey Kiefer, Masters Swimmer

July 21, 2014

Swim Workout Description:

Focus: Pulling, push-ups, and dips build strong shoulders to make you a faster swimmer.

Shorter Workout*

  Download PDF Version

Warm Up:
300 free
200 IM drill of choice
100 scull
100 IM, build each length
700 yards

Main set:
3 x 200 pull with paddles, buoy, and swimmer’s snorkel (or breathing every 5th stroke) completed as:
#1 moderate – stretch out your stroke
#2 negative split (2nd 100 is faster than 1st 100) – :05 break at the 100 to check your time
#3 hard – stay strong with your pulling, keep a long stroke
600 yards
1300 cumulative yards

200 underwater kicking with fins, streamline position – surface when you need a breath
200 yards
1500 cumulative yards

6 x 75 choice of stroke completed as 25 moderate/25 fast/25 moderate – after each 75 do 10 dips (backside facing the wall, hands in gutter) and 10 pool push-ups (frontside facing the wall, hands in gutter) – :20 rest after the exercises
450 yards
1950 cumulative yards

10 x 25 kick with fins and board –3/4 length super fast, 1/4 length easy – :15 rest
250 yards
2200 cumulative yards

3 x 100 – completed in the below order – the middle 50 is always hard, outside 25’s are moderate – :15 rest:
25 free/50 fly/25 free
25 free/50 back/25 free
25 free/50 breast/25 free
300 yards
2500 cumulative yards

4 x 25 from the middle, swim as fast as possible from the middle to the wall, practice a perfect touch, then swim easy back out to the middle – :15 rest
100 yards
2600 cumulative yards
200 easy

Longer Workout*

  Download PDF Version

Warm Up:
300 free
300 non-free
200 IM drill of choice
100 scull
100 IM, build each length
1000 yards

Main set:
3 x 300 pull with paddles, buoy, and swimmer’s snorkel (or breathing every 5th stroke) completed as:
#1 moderate – stretch out your stroke
#2 negative split (2nd 150 is faster than 1st 150) – :05 break at the 150 to check your time
#3 hard – stay strong with your pulling, keep a long stroke
900 yards
1900 cumulative yards

200 underwater kicking with fins, streamline position – surface when you need a breath
200 yards
2100 cumulative yards

8 x 75 choice of stroke completed as 25 moderate/25 fast/25 moderate – after each 75 do 10 dips (backside facing the wall, hands in gutter) and 10 pool push-ups (frontside facing the wall, hands in gutter) – :20 rest after the exercises
600 yards
2700 cumulative yards

12 x 25 kick with fins and board –3/4 length super fast, 1/4 length easy – :15 rest
300 yards
3000 cumulative yards

6 x 100 – completed in the below order – the middle 50 is always hard, outside 25’s are moderate – :15 rest:
25 free/50 fly/25 free
25 free/50 back/25 free
25 free/50 breast/25 free
25 fly/50 free/25 back
25 back/50 free/25 breast
25 breast/50 free/25 fly
600 yards
3600 cumulative yards

6 x 150 with fins completed as 50 kick with board/50 drill/50 swim, build – :10 rest:
#1 free, #2 fly, #3 free, #4 back, #5 free, #6 breast
900 yards
4500 cumulative yards

4 x 25 from the middle, swim as fast as possible from the middle to the wall, practice a perfect touch, then swim easy back out to the middle – :15 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.

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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