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*

  Download PDF Version

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*

  Download PDF Version

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.

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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