Swim Workout - Toughen Up Buttercup!

By Stacey Kiefer, Masters Swimmer

March 9, 2014

Swim Workout Description:

More speed work to make you a lean, mean, fast swimming machine! 

Shorter Workout*

  Download PDF Version

Warm Up:
300 free
400 IM - 25 kick/25 drill/25 scull/25 swim of each stroke
4 x 25 kick as far as you can underwater in streamline, easy swim to the wall
800 yards

Main set:
2 x 100 – non free – moderately hard - :20 rest
2 x 75 – non free – hard - :15 rest
2 x 50 – non free – hard - :10 rest
2 x 25 – non free – all out - :05 rest
1:00 rest
2 x 25 free – all out - :05 rest
2 x 50 free - hard - :10 rest
2 x 75 free – hard - :15 rest
2 x 100 free – moderately hard - :20 rest
1000 yards
1800 cumulative yards

Complete the below set, middle 50 is hard, 1st and last 50’s are moderate:
2 x 150 pull with buoy and paddles - :10 rest
1:00 rest
2 x 150 kick with board and fins - :10 rest
600 yards
2400 cumulative yards

8 x 25 mix up the strokes – all from the block or the deck. No true interval, just swim them all hard – get out, get ready, and go! Should be exhausting!!
200 yards
2600 cumulative yards

200 easy

Longer Workout*

  Download PDF Version

Warm Up:
400 free
400 IM - 25 kick/25 drill/25 scull/25 swim of each stroke
4 x 25 kick as far as you can underwater in streamline, easy swim to the wall
4 x 25 build – one of each stroke
1000 yards

Main set:
4 x 100 – one of each stroke – moderately hard - :20 rest
4 x 75 – one of each stroke – hard - :15 rest
4 x 50 – one of each stroke – hard - :10 rest
4 x 25 – one of each stroke – all out - :05 rest
1:00 rest
4 x 25 free – all out - :05 rest
4 x 50 free - hard - :10 rest
4 x 75 free – hard - :15 rest
4 x 100 free – moderately hard - :20 rest
2000 yards
3000 cumulative yards

Complete the below set, middle 50 is hard, 1st and last 50’s are moderate:
4 x 150 pull with buoy and paddles - :10 rest
1:00 rest
4 x 150 kick with board and fins - :10 rest
1200 yards
4200 cumulative yards

16 x 25 mix up the strokes – all from the block or the deck. No true interval, just swim them all hard – get out, get ready, and go! Should be exhausting!!
400 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.