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*

  Download PDF Version

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.

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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