Swim Workout – Long Summer Surge

By Stacey Kiefer, Masters Swimmer

June 16, 2014

Swim Workout Description:

Summer swimming can often mean longer events including long course meters and open water competitions which require better endurance and the ability to surge. This workout will get you in shape for summer swimming!

Shorter Workout*

  Download PDF Version

Warm Up:
200 free
300 IM – 25 kick on back, 25 drill, 25 swim
200 alternating 25 scull, 25 swim
4 x 25 – build, choice
800 yards

Main set:
500 free OR 400 IM
Negative split the 500 at the 250, negative split the 400 IM at each 50 – :1:00 rest
500 yards
1300 cumulative yards

4 x 75 completed at 25 moderate/25 all out sprint/25 moderate – odds are stroke, evens are free – :15 rest
300 yards
1600 cumulative yards

300 pull with paddles and swimmers snorkel (no buoy), every other length is hard – 1:00 rest
4 x 25 crazy-fast kick with board (no fins) – :30 rest
400 yards
2000 cumulative yards

4 x 75 completed as 25 hard/25 moderate/25 hard – odds are free, evens are stroke – :30 rest
300 yards
2300 cumulative yards

4 x 50 free – at the start and at the turn do a hard push off the wall, perfect streamline, surface and swim 3 hard strokes, then settle into a comfortable pace – :20
200 yards
2500 cumulative yards

1 round of 4 x 25’s (variable sprints), completed as:
25 build up -:10 rest
25 build down – :10 rest
25 easy – :10 rest
25 all out sprint – :10 rest
100 yards
2600 cumulative yards

200 easy

Longer Workout*

   Download PDF Version

Warm Up:
300 free
300 IM – 25 kick on back, 25 drill, 25 swim
300 alternating 25 scull, 25 swim
4 x 25 – build, choice
1000 yards

Main set:
2 x 500 free OR 2 x 400 IM or 1 of each
Negative split the 500 at the 250, negative split the 400 IM at each 50 – :1:00 rest
1000 yards
2000 cumulative yards

6 x 75 completed at 25 moderate/25 all out sprint/25 moderate – odds are stroke, evens are free – :15 rest
450 yards
2450 cumulative yards

300 pull with paddles and buoy, every 3rd length is hard – 1:00 rest
4 x 50 sprint kick with board and fins – :15 rest
300 pull with paddles and swimmers snorkel (no buoy), every other length is hard – 1:00 rest
4 x 25 crazy-fast kick with board (no fins) – :30 rest
900 yards
3350 cumulative yards

6 x 75 completed as 25 hard/25 moderate/25 hard – odds are free, evens are stroke – :30 rest
450 yards
3800 cumulative yards

6 x 50 free – at the start and at the turn do a hard push off the wall, perfect streamline, surface and swim 3 hard strokes, then settle into a comfortable pace – :20
300 yards
4100 cumulative yards

Complete the below set 4 times, your choice of stroke:
50 hard, 25 easy – both on the same interval, getting about :10 rest
300 yards
4400 cumulative yards

2 rounds of 4 x 25’s (variable sprints) – pick a different stroke for each round, completed as:
25 build up -:10 rest
25 build down – :10 rest
25 easy – :10 rest
25 all out sprint – :10 rest
200 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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