Swim Workout - Seasons Greetings with Speed

By Stacey Kiefer, Masters Swimmer

December 22, 2014

Swim Workout Description:

Focus: Celebrating the holidays with short speed work!! 

Shorter Workout*

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Warm Up:
400 free easy
200 IM - 25 drill/25 swim of each stroke
4 x 25 - choice, streamline kick underwater to middle of pool, pop up and sprint to end
700 yards

Main set:
4 x 25 fast free - :15 rest
4 x 50 fast non-free - :20 rest
4 x 25 fast non-free - :15 rest
4 x 75 fast free - :20 rest
1:00 rest
700 yards
1400 cumulative yards

300 kick with fins(board is optional) - 100 moderate/100 very fast/100 moderate
300 yards
1700 cumulative yards

4 x 50 fast swim, your choice of stroke with paddles and fins - :10 rest
200 pull with buoy and paddles recovery
4 x 25 fast swim, your choice of stroke with paddles and fins - :10 rest
200 pull with buoy and paddles recovery
4 x 25 fast swim your choice of stroke with fins only - :10 rest
800 yards
2500 cumulative yards

4 x 25 scull, mix it up between front and back - :10 rest
100 yards
2600 cumulative yards

200 easy

Longer Workout*

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Warm Up:
600 free easy
200 IM - 25 drill/25 swim of each stroke
100 kick on back
4 x 25 - choice, streamline kick underwater to middle of pool, pop up and sprint to end
1000 yards

Main set:
Complete the below set 2 times:
4 x 25 fast free - :15 rest
4 x 50 fast non-free - :20 rest
4 x 25 fast non-free - :15 rest
4 x 75 fast free - :20 rest
1:00 rest
1400 yards
2400 cumulative yards

600 kick with fins(board is optional) - 200 moderate/200 very fast/200 moderate
600 yards
3000 cumulative yards

4 x 50 fast swim, your choice of stroke with paddles and fins - :10 rest
200 pull with buoy and paddles recovery
4 x 50 fast swim your choice of stroke with fins only - :10 rest
200 pull with buoy and paddles recovery
4 x 25 fast swim, your choice of stroke with paddles and fins - :10 rest
200 pull with buoy and paddles recovery
4 x 25 fast swim your choice of stroke with fins only - :10 rest
200 pull with buoy and paddles recovery
1400 yards
4400 cumulative yards

8 x 25 scull, mix it up between front and back - :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.