Swim Workout - Perfect Pace
By Stacey Kiefer, Masters Swimmer
November 10, 2014
Swim Workout Description:
Focus: Practice keeping a consistent pace to avoid hitting the wall when racing.
Shorter Workout*
Warm Up:
200 free
200 non-free
300 IM - 25 kick/25 drill/25 swim
4 x 25 - 1 of each stroke, perfect streamline and a stretched out stroke
800 yards
Main set:
16 x 25 with fins completed as:
4 x 24 fast fly kick on back - :10 rest
4 x 25 fast free swim - :10 rest
4 x 25 underwater fly kick on front - :10 rest
4 x 25 fast back or fly swim - :10 rest
400 yards
1200 cumulative yards
Perfect Pace 50’s:
8 x 50 completed as 2 rounds of 4 (a different stroke for each round) swimming at a fast but maintainable pace, keeping the exact finish time for all 4 - :20 rest
400 yards
1600 cumulative yards
Pyramid pull with buoy and paddles, completed as:
25/50/100/50/25 - take :10 rest after each distance
250 yards
1850 cumulative yards
Perfect Pace 100’s:
6 x 100 completed as 2 rounds of 3 (a different stroke for each round) swimming at a fast but maintainable pace, keeping the exact finish time for all 3 - :20 rest
600 yards
2450 cumulative yards
3 x 50 swim from the middle of the pool - your choice of stroke - swim portion is moderate, but concentrate on fast turns, streamline, and breakout - :15 rest
150 yards
2600 cumulative yards
200 easy
Longer Workout*
Warm Up:
300 free
300 non-free
300 IM - 25 kick/25 drill/25 swim
4 x 25 - 1 of each stroke, perfect streamline and a stretched out stroke
1000 yards
Main set:
24 x 25 with fins completed as:
6 x 24 fast fly kick on back - :10 rest
6 x 25 fast free swim - :10 rest
6 x 25 underwater fly kick on front - :10 rest
6 x 25 fast back or fly swim - :10 rest
600 yards
1600 cumulative yards
Perfect Pace 50’s: 12 x 50 completed as 2 rounds of 6 (a different stroke for each round) swimming at a fast but maintainable pace, keeping the exact finish time for all 6 - :20 rest
600 yards
2200 cumulative yards
Pyramid pull with buoy and paddles, completed as: 50/100/150/200/150/100/50 - take :10 rest after each distance
800 yards
3000 cumulative yards
Perfect Pace 100’s: 8 x 100 completed as 2 rounds of 4 (a different stroke for each round) swimming at a fast but maintainable pace, keeping the exact finish time for all 4 - :20 rest
800 yards
3800 cumulative yards
4 x 75 - swim 25 fly/25 free/25 back - moderate pace - :15 rest
4 x 75 - swim 25 back/25 free/25 breast - moderate pace - :15 rest
600 yards
4400 cumulative yards
4 x 50 swim from the middle of the pool - your choice of stroke - swim portion is moderate, but concentrate on fast turns, streamline, and breakout - :15 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.
Leave a Comment
Your email address will not be published. Required fields are marked *