Swim Workout - You CAN do it!

By Stacey Kiefer, Masters Swimmer

March 23, 2015

Swim Workout Description:

This workout contains some sets that will truly test your fitness ability. Work hard and surprise yourself!

Shorter Workout*

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Warm Up:
300 free - every 4th length backstroke
4 x 75 - 25 kick/25 drill/25 swim of each stroke - :10 rest
4 x 25 swim - build - one of each stroke
700 yards

Main set:
4 x 100 – pick an interval in which you get :10 rest
4 x 50 - pick an interval in which you get :10 rest
4 x 100 – pick an interval in which you get :05 rest – this should be really hard – if you normally do 100’s on 1:20, do these on 1:15! You may think you can’t do it, but you CAN do it!
4 x 50 - pick an interval in which you get :10 rest
1200 yards
1900 cumulative yards

6 x 50 fast kick with fins - odds with board, evens with no board in streamline position on front or back - :10 rest
300 yards
2200 cumulative yards

16 x 25 - 4 of each stroke - this is another “You CAN do it” set. All are hard - complete in rounds of 4. 1st 25 - 5 seconds rest, 2nd 25 - 4 seconds rest, 3rd 25 - 3 seconds rest, 4th 25 - take :30 seconds rest.
400 yards
2600 cumulative yards

200 easy

Longer Workout*

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Warm Up:
400 free - every 4th length backstroke
4 x 75 - 25 kick/25 drill/25 swim of each stroke - :10 rest
200 - choice - alternate 25 scull/25 swim
4 x 25 swim - build - one of each stroke
1000 yards

Main set:
4 x 100 – pick an interval in which you get :15 rest
4 x 50 - pick an interval in which you get :10 rest
4 x 100 – pick an interval in which you get :10 rest
4 x 50 - pick an interval in which you get :10 rest
4 x 100 – pick an interval in which you get :05 rest – this should be really hard – if you normally do 100’s on 1:20, do these on 1:15! You may think you can’t do it, but you CAN do it!
4 x 50 - pick an interval in which you get :10 rest
1800 yards
2800 cumulative yards

12 x 50 fast kick with fins - odds with board, evens with no board in streamline position on front or back - :10 rest
600 yards
3400 cumulative yards

8 x 75 + 25 - pull with buoy and paddles. 1st length moderate/2nd length build/3rd length hard - :05 rest - 25 sprint - :10 rest
800 yards
4200 cumulative yards

16 x 25 - 4 of each stroke - this is another “You CAN do it” set. All are hard - complete in rounds of 4. 1st 25 - 5 seconds rest, 2nd 25 - 4 seconds rest, 3rd 25 - 3 seconds rest, 4th 25 - take :30 seconds rest.
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.