Swim Workout - Supersonic Speed
By Stacey Kiefer, Masters Swim Coach
February 10, 2014
Swim Workout Description:
Not feeling fast? You will now! Short, speed-focused sets will have you flying across the pool.
Shorter Workout*
Warm Up:
300 easy choice of stroke
100 kick with board
4 x 50 - 1 of each stroke, drill of choice
8 x 25 - 2 of each stroke, odds build up, evens moderate perfect stroke
800 yards
Main set:
4 x 25 free moderate - :15 rest
4 x 50 = 25 free moderate/25 best non-free stroke fast - :15 rest
4 x 75 = 50 free moderate/25 best non-free stroke fast - :15 rest
600 yards
1400 cumulative yards
8 x 25 super fast kick with fins, board optional - you should be FLYING on these - :15 rest
200 yards
1600 cumulative yards
6 x 100 completed as: 25 sprint, 25 easy, 50 sprint - these should be really hard - :30 rest
#1 fly
#2 free
#3 back
#4 free
#5 breast
#6 free
600 yards
2200 cumulative yards
200 moderate pull with paddles and buoy - your choice of stroke. Be sure you are thinking about a long, productive pull - don’t just zone out.
200 yards
2400 cumulative yards
8 x 25 your choice of stroke swim FAST with fins - :20 rest
200 yards
2600 cumulative yards
200 easy
Longer Workout*
Warm Up:
500 easy choice of stroke
100 kick with board
4 x 50 - 1 of each stroke, drill of choice
8 x 25 - 2 of each stroke, odds build up, evens moderate perfect stroke
1000 yards
Main set:
Complete the below set 2 times - :15 rest after each distance
4 x 25 free moderate
4 x 50 = 25 free moderate/25 best non-free stroke fast
4 x 75 = 50 free moderate/25 best non-free stroke fast
1:00 rest between rounds
1200 yards
2200 cumulative yards
20 x 25 super fast kick with fins, board optional - you should be FLYING on these - :15 rest
500 yards
2700 cumulative yards
6 x 100 completed as: 25 sprint, 25 easy, 50 sprint - these should be really hard - :30 rest
#1 fly
#2 free
#3 back
#4 free
#5 breast
#6 free
600 yards
3300 cumulative yards
500 moderate pull with paddles and buoy - your choice of stroke. Be sure you are thinking about a long, productive pull - don’t just zone out.
500 yards
3800 cumulative yards
20 x 25 your choice of stroke swim FAST with fins - :20 rest
500 yards
4300 cumulative yards
200 IM - single arm stroke (left arm on odd lengths, right arm even lengths) - recovery
200 yards
4500 cumulative yards
1 x 100 hard off the block for time. Your choice of stroke.
100 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.
Leave a Comment
Your email address will not be published. Required fields are marked *