Swim Workout - Stroke Work

By Stacey Kiefer, Masters Swimmer

December 8, 2014

Swim Workout Description:

Focus: Sorry if you love freestyle, you are going to work on all of your strokes with this workout!

Shorter Workout*

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Warm Up:
200 free easy
200 IM drill
200 IM 25 kick/25 swim
100 scull
4 x 25 - one of each stroke, build from the middle of the pool to the wall
800 yards

Main set:
4 x 75 with :15 rest after each, completed as:
#1 - 25 free/25 fly/25 free
#2 - 25 free/25 back/25 free
#3 - 25 free/25 breast/25 free
#4 - 75 free
300 yards
1100 cumulative yards

200 free hard - :20 rest
200 pull your choice of stroke with buoy and paddles - :20 rest
150 nonfree hard - :20 rest
150 pull your choice of stroke with buoy and paddles - :20 rest
100 IM hard - :20 rest
100 pull your choice of stroke with buoy and paddles - :20 rest
50 choice hard - :20 rest
50 pull your choice of stroke with buoy and paddles - :20 rest
1000 yards
2200 cumulative yards

4 x 50 with fins, completed as 25 kick (no board)/25 swim fast - mix up the strokes - :15 rest
200 yards
2400 cumulative yards

8 x 25 - swim 2 of each stroke from the middle of the pool - hard in and out of the wall - :15 rest
200 yards
2600 cumulative yards

200 easy

Longer Workout*

  Download PDF Version

Warm Up:
400 free easy
200 IM drill
200 IM 25 kick/25 swim
100 scull
4 x 25 - one of each stroke, build from the middle of the pool to the wall
1000 yards

Main set:
8 x 75 with :15 rest after each, completed as:
#1 & 5 - 25 free/25 fly/25 free
#2 & 6 - 25 free/25 back/25 free
#3 & 7 - 25 free/25 breast/25 free
#4 & 8 - 75 free
600 yards
1600 cumulative yards

2 x 200 free hard - :20 rest
2 x 200 pull your choice of stroke with buoy and paddles - :20 rest
2 x 150 nonfree hard - :20 rest
2 x 150 pull your choice of stroke with buoy and paddles - :20 rest
2 x 100 IM hard - :20 rest
2 x 100 pull your choice of stroke with buoy and paddles - :20 rest
2 x 50 choice hard - :20 rest
2 x 50 pull your choice of stroke with buoy and paddles - :20 rest
2000 yards
3600 cumulative yards

8 x 50 with fins, completed as 25 kick (no board)/25 swim fast - mix up the strokes - :15 rest
400 yards
4000 cumulative yards

200 moderate free, breathing every 5th/7th stroke by 25 - :15 rest
200 moderate free with paddles (no buoy) - with no touch flipturns (you should not touch the wall or push off when you turn)
400 yards
4400 cumulative yards

8 x 25 - swim 2 of each stroke from the middle of the pool - hard in and out of the wall - :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.