Swim Workout – Prep with Drills

By Stacey Kiefer, Masters Swimmer

October 6, 2014

Swim Workout Description:

Focus: Prepare for a hard set with drills.

Shorter Workout*

  Download PDF Version

Warm Up:
100 free
100 back
100 free
100 breast
100 free
100 fly (3 left arm/3 right arm/3 full stroke)
4 x 25 – 1 of each stroke, build
700 yards

Main set:
8 x 25 kick underwater with fins (streamline position) – :15 rest
200 yards
900 cumulative yards

6 x 75 drill – :10 rest, completed as:
25 – kayak drill (on your back, use a kickboard to pull yourself through the water in a backwards paddling motion, alternating sides – hang onto the board with both hands)
25 – fist drill (swim with your fists closed)
25 – 3+ dolphin kicks off the wall then distance per stroke (take as few strokes as possible)
450 yards
1350 cumulative yards

6 x100 free – completed as:
#1 – 2 = 75 moderate/25 hard – :10 rest
#3 – 4 = 50 moderate/50 hard – :15 rest
#5 – 6 = 25 moderate/75 hard – :20 rest 
600 yards
1950 cumulative yards

Pull with paddles and buoy – your choice of stroke. Complete the below set 2 times:
50 moderate – :10 rest
2 x 25 hard – :15 rest
200 yards
2150 cumulative yards

Kick with board and fins – your choice of stroke (no fins for breast). Complete the below set 2 times:
50 moderate – :10 rest
2 x 25 hard – :15 rest
200 yards
2350 cumulative yards

2 x 100 IM – feeling good – off the block if you want for #2 – :15 rest
50 easy
250 yards
2600 cumulative yards

200 easy

Longer Workout*

  Download PDF Version

Warm Up:
200 free
100 back
200 free
100 breast
200 free
100 fly (3 left arm/3 right arm/3 full stroke)
4 x 25 – 1 of each stroke, build
1000 yards

Main set:
8 x 25 kick underwater with fins (streamline position) – :15 rest
200 yards
1200 cumulative yards

6 x 75 drill – :10 rest, completed as:
25 – kayak drill (on your back, use a kickboard to pull yourself through the water in a backwards paddling motion, alternating sides – hang onto the board with both hands)
25 – fist drill (swim with your fists closed)
25 – 3+ dolphin kicks off the wall then distance per stroke (take as few strokes as possible)
450 yards
1650 cumulative yards

12 x100 free – completed as:
#1 – 4 = 75 moderate/25 hard – :10 rest 
#5 – 8 = 50 moderate/50 hard – :15 rest
#9 – 12 = 25 moderate/75 hard – :20 rest
1200 yards
2850 cumulative yards

Pull with paddles and buoy – your choice of stroke. Complete the below set 4 times:
50 moderate – :10 rest
2 x 25 hard – :15 rest
400 yards
3250 cumulative yards

Kick with board and fins – your choice of stroke (no fins on breast). Complete the below set 4 times:
50 moderate – :10 rest
2 x 25 hard – :15 rest
400 yards
3650 cumulative yards

1 x 100 IM – easy – :15 rest
1 x 200 IM – long and strong – :20 rest
1 x 400 – feeling good – off the block if you want
100 easy
800 yards
4450 cumulative yards

6 x 25 – alternate odds fast swimming, evens scull recovery – :10 rest
150 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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