Swim Workout - Spring Speed & Starts!

Swim Workout Description:

Spring is coming... it’s time for speed! Be sure to lighten your load and increase your speed if your swim season is nearing it’s end. This workout puts extra emphasis on your practicing fast starts.

Shorter Workout*

Download PDF Version Warm Up: 300 free easy 200 IM drill 100 alternating 25 back/25 breast - stretched out 8 x 25 - odds free - half length underwater fly kick/half length build, evens non-free perfect stroke 800 yards Main set: 8 x 50 pull your choice of stroke with paddles, moderate speed - odds with buoy/evens no buoy - :15 rest 400 yards 1200 cumulative yards Complete the below set 1 time: 300 pull with paddles and buoy, moderate - :15 rest 200 IM - moderately hard - :20 rest 100 non free hard, off the block - :20 rest 50 recovery 650 yards 1850 cumulative yards 4 x 75 kick with fins - kickboard optional. Increase speed with each length of the 75, so the 3rd length is SUPER hard - :15 rest 300 yards 2150 cumulative yards 5 x 50 working your start and breakout. Fast start off the block with a tight streamline and hard kick, 3 hard strokes, then complete the rest of the 50 at a recovery pace - :20 rest 250 yards 2400 cumulative yards 8 x 25 - running start 25’s from the deck. Your choice of stroke. Take advantage of the flying start and maintain the speed - :30 rest 200 yards 2600 cumulative yards 200 easy

Longer Workout*

Download PDF Version Warm Up: 400 free easy 200 IM drill 200 alternating 25 back/25 breast - stretched out 8 x 25 - odds free - half length underwater fly kick/half length build, evens non-free perfect stroke 1000 yards Main set: 12 x 50 pull your choice of stroke with paddles, moderate speed - odds with buoy/evens no buoy - :15 rest 600 yards 1600 cumulative yards Complete the below set 2 times: 300 pull with paddles and buoy, moderate - :15 rest 200 IM - moderately hard - :20 rest 100 non free hard, off the block - :20 rest 50 recovery 1300 yards 2900 cumulative yards 8 x 75 kick with fins - kickboard optional. Increase speed with each length of the 75, so the 3rd length is SUPER hard - :15 rest 600 yards 3500 cumulative yards 8 x 50 working your start and breakout. Fast start off the block with a tight streamline and hard kick, 3 hard strokes, then complete the rest of the 50 at a recovery pace - :20 rest 400 yards 3900 cumulative yards 5 x 100 free - holding a tempo pace you can maintain without sprinting - :10 rest 500 yards 4400 cumulative yards 8 x 25 - running start 25’s from the deck. Your choice of stroke. Take advantage of the flying start and maintain the speed - :30 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.