Swim Workout - Super Surge It

By Stacey Kiefer, Masters Swimmer

April 28, 2014

Swim Workout Description:

Challenge yourself to a super surge sprint at the end of sets in this workout.

Shorter Workout*

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Warm Up:
300 free, easy
100 IM drill
100 kick, 50 on back/50 on side
100 IM drill
4 x 25 scull of choice, ok to kick
700 yards

Main set:
Complete 2 rounds of the below set. Pick a different stroke for each round.
75 build swim - :15 rest
50 kick hard - no board or fins :10 rest
75 build swim - :15 rest
2 x 25 sprint swim - :15 rest
1 minute rest between rounds
500 yards
1200 cumulative yards

200 kick with board and fins - watch the clock, alternate :20 super fast kick, :20 moderate kick
200 yards
1400 cumulative yards

4 x 125 pull with paddles, buoy, and swimmers snorkel, slightly faster than moderate - :10 rest
4 x 25 pull with paddles and buoy (no snorkel) FAST :20 rest
600 yards
2000 cumulative yards

Repeat the below set twice:
100 swim choice, distance per stroke (count your strokes and try to lower the number on each length) - :10 rest
4 x 25 freestyle any speed - #1 = take 4 breaths, #2 take 3 breaths, #3 take 2 breaths, #4 take 1 breath - :20 rest
2 x 50 swim choice, hard off the block - 1:00 rest
600 yards
2600 cumulative yards

200 easy

Longer Workout*

   Download PDF Version

Warm Up:
400 free, easy
100 IM drill
200 kick, alternate 50 on back/50 on side
100 IM drill
4 x 25 scull of choice, ok to kick
100 IM drill
1000 yards

Main set:
Complete 4 rounds of the below set. 1 round for each stroke.
75 build swim - :15 rest
50 kick hard - no board or fins :10 rest
75 build swim - :15 rest
2 x 25 sprint swim - :15 rest
1 minute rest between rounds
1000 yards
2000 cumulative yards

500 kick with board and fins - watch the clock, alternate :20 super fast kick, :20 moderate kick
500 yards
2500 cumulative yards

6 x 125 pull with paddles, buoy, and swimmers snorkel - slightly faster than moderate - :10 rest
6 x 25 pull with paddles and buoy (no snorkel) FAST- :20 rest
900 yards
3400 cumulative yards

Complete the below set of 50’s and 100 twice. Take :15 rest after each 50.
#1 & #5 - 25 free/25 breast
#2 & #6 - 25 breast/25 back
#3 & #7 - 25 back/25 fly
#4 & #8 - 25 fly/25 free
1 x 100 IM - all out effort off the block - 2:00 rest then start back up with #5
600 yards
4000 cumulative yards

Repeat the below set twice:
100 swim choice, distance per stroke (count your strokes and try to lower the number on each length) - :10 rest
4 x 25 freestyle any speed - #1 = take 4 breaths, #2 take 3 breaths, #3 take 2 breaths, #4 take 1 breath - :20 rest
2 x 50 swim choice, hard off the block - 1:00 rest
600 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.