Swim Workout – Terrific 200’s

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Swim Workout – Terrific 200’s

Swim Workout – Terrific 200’s

By Stacey Kiefer, Masters Swimmer

July 28, 2014

Swim Workout Description:

Focus: Test your ability to tackle speedy 200’s with this perfect mid-distance challenge!

Shorter Workout*

  Download PDF Version

Warm Up:
300 free easy
200 IM – odd lengths left arm only/even lengths right arm only
100 IM kick on back
4 x 25 build – odds free, evens non-free
700 yards

Main set:
4 x 100 free at a moderate pace with pull buoy, paddles, and swimmers snorkel – :10 rest
1 x 200 free hard – no equipment – :30 rest
600 yards
1300 cumulative yards

8 x 25 – choice, hard push off, 3 hard strokes, easy to the end of the pool – :20 rest
200 yards
1500 cumulative yards

Complete the below set 2 times:
200 IM – super hard – :20 rest
100 IM – super easy – :15 rest
600 yards
2100 cumulative yards

8 x 25 odds fist drill (freestyle while holding your hands in a fist), evens – backstroke sailboat drill (hold arm straight up in the air for 3 seconds before switching to the opposite arm) – :10 rest
200 yards
2300 cumulative yards

2 x 150 choice of stroke, completed as 50 kick on back/50 pull, buoy only (no paddles)/50 swim – :20 rest
300 yards
2600 cumulative yards
200 easy

Longer Workout*

  Download PDF Version

Warm Up:
400 free easy
200 IM – odd lengths left arm only/even lengths right arm only
100 IM kick on back
100 IM swim, stretched out stroke
8 x 25 build – odds free, evens non-free
1000 yards

Main set:
Complete the below set twice:
4 x 100 free at a moderate pace with pull buoy, paddles, and swimmers snorkel – :10 rest
1 x 200 free hard – no equipment – :30 rest
1200 yards
2200 cumulative yards

8 x 25 – choice, hard push off, 3 hard strokes, easy to the end of the pool – :20 rest
200 yards
2400 cumulative yards

Complete the below set 3 times:
200 IM – super hard – :20 rest
100 IM – super easy – :15 rest
900 yards
3300 cumulative yards

8 x 25 odds fist drill (freestyle while holding your hands in a fist), evens – backstroke sailboat drill (hold arm straight up in the air for 3 seconds before switching to the opposite arm) – :10 rest
200 yards
3500 cumulative yards

4 x 150 Completed as 50 kick on back/50 pull, buoy only (no paddles)/50 swim. Do one of each stroke – :20 rest
600 yards
4100 cumulative yards

8 x 25 choice of stroke, completed as super hard from the middle to the end of the pool. Clean, solid finish – :20 rest
200 yards
4300 cumulative yards

300 alternating 25 butterfly kick on front, hands on sides/25 backstroke swim, moderate.
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.

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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