Swim Workout - New Year Coming, New You Coming

By Stacey Kiefer, Masters Swimmer

December 29, 2014

Swim Workout Description:

The new year is almost here, so finish this one on a hard note and enjoy fast times in 2015! 

Shorter Workout*

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Warm Up:
200 free
200 IM completed as 25 kick/25 drill
100 scull
100 - 50 back/50 breast perfect stroke
4 x 25 one of each stroke, build
700 yards

Main set:
100 IM moderate - :10 rest
2 x 50 fly - #1 drill, #2 race off the block - :15 rest
100 IM moderate - :10 rest
2 x 50 back - #1 drill, #2 race with a start - :15 rest
100 IM moderate - :10 rest
2 x 50 breast - #1 drill, #2 race off the block - :15 rest
100 IM moderate - :10 rest
2 x 50 free - #1 drill, #2 race off the block - :15 rest
800 yards
1500 cumulative yards

Complete the below set swimming freestyle:
3 x 75 descend (get faster with each 75) - :15 rest
3 x 50 descend - :10 rest
3 x 25 descend - :05 rest
450 yards
1950 cumulative yards

3 x 100 kick with fins completed as 25 with board/50 without board, kicking underwater in streamline position/25 with board - :10 rest
300 yards
2250 cumulative yards

3 x 100 pull with buoy and paddles completed as odds non-free, evens free - :10 rest
300 yards
2550 cumulative yards

50 fast off the block, perfect stroke for time
50 yards
2600 cumulative yards

200 easy

Longer Workout*

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Warm Up:
400 free
200 IM completed as 25 kick/25 drill
100 scull
150 - 75 back/75 breast perfect stroke
4 x 25 one of each stroke, build
950 yards

Main set:
100 IM moderate - :10 rest
2 x 50 fly - #1 drill, #2 race off the block - :15 rest
100 IM moderate - :10 rest
2 x 50 back - #1 drill, #2 race with a start - :15 rest
100 IM moderate - :10 rest
2 x 50 breast - #1 drill, #2 race off the block - :15 rest
100 IM moderate - :10 rest
2 x 50 free - #1 drill, #2 race off the block - :15 rest
800 yards
1750 cumulative yards

Complete the below set swimming freestyle:
3 x 200 descend (get faster with each 200 - the 3rd one should be hard!) - :30 rest
3 x 100 descend - :20 rest
3 x 75 descend - :15 rest
3 x 50 descend - :10 rest
3 x 25 descend - :05 rest
1350 yards
3100 cumulative yards

5 x 100 kick with fins completed as 25 with board/50 without board, kicking underwater in streamline position/25 with board - :10 rest
500 yards
3600 cumulative yards

5 x 100 pull with buoy and paddles completed as odds non-free, evens free - :10 rest
500 yards
4100 cumulative yards

75 free drill = catch-up
50 perfect free
75 fly drill = 3 left arm/3 right arm/3 full stroke
50 perfect fly
75 backstroke drill = 25 right arm/25 left arm/25 double arm backstroke
50 perfect backstroke
75 breaststroke drill = 25 - 2 kicks per one pull/25 regular arms with dolphin kick/25 underwater breaststroke
50 perfect breaststroke
500 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.