Swim Workout - Stroke Work Wake-up

By Stacey Kiefer, Masters Swimmer

January 19, 2014

Swim Workout Description:

Last week was free distance, this week we reverse gears and swim lots of stroke work.

Shorter Workout*

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Warm Up:
200 free
100 back
100 breast
8 x 25 - 2 of each stroke #1 build-up, #2 steady perfect stroke
600 yards

Main set:
8 x 25 alternating 2 kick with board (no fins), 2 pull with buoy (no paddles) - mix up the strokes - :10 rest
200 yards
800 cumulative yards

Complete the below set 4 times, once through of each stroke. Try to maintain full stroke for fly.
50 drill of choice - :10 rest
50 kick - :10 rest
100 swim moderate - :15 rest
4 x 25 fast swim - push it! - :10 rest
100 easy recovery free or back
1600 yards
2400 cumulative yards

8 x 25 choice, odds build-up, evens fast - get out after every 2 - 25’s and hold a :30 plank on the deck - :10 rest
200 yards
2600 cumulative yards

200 easy

Longer Workout*

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Warm Up:
200 free
200 back
200 breast
200 fly drill
8 x 25 - 2 of each stroke #1 build-up, #2 steady perfect stroke
1000 yards

Main set:
16 x 25 alternating 2 kick with board (no fins), 2 pull with buoy (no paddles) - mix up the strokes - :10 rest
400 yards
1400 cumulative yards

Complete the below set 4 times, once through of each stroke. Try to maintain full stroke for fly.
100 drill of choice - :10 rest
100 kick - :10 rest
100 swim moderate - :15 rest
4 x 25 fast swim - push it! - :10 rest
100 easy recovery free or back
2000 yards
3400 cumulative yards

8 x 50 swim - odds free with 5 dolphin kicks off each wall, evens worst stroke practicing perfect form - :10 rest
400 yards
3800 cumulative yards

500 pull with paddles and buoy, moderate - use a swimmers snorkel if you have one
500 yards
4300 cumulative yards

12 x 25 choice, odds build-up, evens fast - get out after every 2 - 25’s and hold a :30 plank on the deck - :10 rest
300 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.