Swimming Dryland Workout

Warm Up:

Take 10 minutes to work through your body head to toes! Stretch it out!

Light Cardio:

3x

30 seconds jumping jacks

30 seconds sky jacks

30 seconds low knee jog

30 second high knee jog

Core:

3x

1:00 scissor kick

1:00 heel touches

1:00 plank

Lower Body:

3x

15 squats

10 right leg squats

10 left leg squats

Upper Body:

3x

10 tricep push ups

1:00 air punches

1:00 tricep pull back with a stretch cord

Cardio:

3x

30 x squat jumps

1:00 high knee

Don’t forget to loosen up and stretch!

Stretches for Swimming Warmup

Regularly stretching your muscles is beneficial. It feels good, and it helps keep you flexible. You have probably heard you should stretch before you go for a run, but did you know you should do the same before you jump in the pool for a swim? Swimming puts less stress on your joints than running and a lot of other on-land exercises, but it is still a physically demanding activity. Pushing your body directly into a hard workout increases the risk of injury, such as tearing of your muscle fibers. Stretching helps warm up your muscles, which increases range of motion. Just seven quick minutes of stretching before you swim help get your body properly warmed up for the laps ahead.

Learn about good stretches for swimmers and how this small addition to your workout can have a significant benefit.

Tips for Stretching and Warming Up

The answer to the question, "Should you stretch before swimming?" is definitely yes, but what is the best approach?

• Warm up your muscles: Stretching is your warmup, right? While this is true, you do not want to force cold muscles into intense stretches. If you are swimming outdoors or in cooler weather, you might find yourself feeling chilly before you start to work out. Take the time to warm your body up with a quick walk or even by running in place for a couple of minutes. Your walk from the changing room to the water might be enough to get your muscles warm. However you warm up, know it is a crucial part of maximizing the benefits of stretching. Stretching warm muscles will more likely improve your flexibility.

• Stretch in and out of the water: You can do your stretching routine both on dry land and in the water. Start outside the pool with some basic stretches, priming your muscles for your workout. When you are ready, hop in the water and continue stretching in the water. You can use the side of the pool to help you with various stretching exercises. Doing this gives you time to get your body used to the water temperature. When you have gone through your dry land and water stretches, you will have primed your body for the laps you plan to swim.

• Take your time: Stretching does not have to eat up a bunch of your time in the water, but don't rush through those few minutes you do spend stretching. Take your time to stretch each of your muscle groups, and allow yourself approximately a minute for each stretching exercise. Stretches can be either static, or held in one place, or dynamic, or moving through a range of motion. Either way, allow yourself time to feel the stretch and to work through any particularly tight spots. The stretch may cause you to feel tension, but it should not be painful. If it starts to hurt, listen to your body and ease back on the stretch.

Benefits of Stretching Before Swimming

Warmup exercises before swimming may seem unnecessary, but they do a lot for your body and your workout.

• Avoid tight muscles: Cardio and strength training can cause your muscles to tighten. After an intense swim workout, you might feel stiff and sore the next day. You can reduce this unpleasant feeling with your swimming warmup. Take the time to stretch each major group of muscles, and you will likely find your post-workout soreness isn't as bad.

• Prevent injuries: Tight and cold muscles are not as flexible as stretched and warmed-up muscles. If you hop in the pool and dive right into your workout, your muscles will do their best for you, but they could run into trouble. Without those swimming stretches, your tight muscles are more likely to cramp up or tear. Areas at risk of injury include your rotator cuff muscles, your neck muscles and your back muscles. Focusing on stretching those areas during your swimming warmup exercises can reduce the chances of straining or even tearing those muscles.

• Improve performance: Your swimming warmup will help prepare your body to give the best performance possible. Stretching increases blood flow to your muscles and helps increase the oxygen flowing through your body. These physical changes prime your muscles for hard work and help improve your reaction time in the water.

The time spent stretching can also get you in the best possible headspace. Work on clearing your mind and concentrate on the movement of your body. You might find this helps improve your focus and reduce any anxiety you feel before starting your workout in earnest.

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Stretching Exercises for Swimmers

Different stretches before swimming target different muscle groups. Here are stretches for different parts of the body that can become a beneficial part of your swimming workout routine.

Arms

Your arms do some of the hardest work while you swim, especially during freestyle. Effectively stretch out your arm muscles with these warmup stretches.

• Arm raises: Arm raises are a simple, but effective, stretch. While you are standing with your legs hip-distance apart, place your arms at your side. Raise both arms outward and then upward in sync. Continue to raise them until your fingertips meet above your head. Do not rush the movement. Another variation of arm raises involves moving your arms in opposite directions. While standing, raise one arm directly forward and upward while the opposite arm stretches upward and behind you. Stretch your arms until they form one smooth line. Switch arms and repeat the same stretch.

• Elbow pull: Elbow pulls help stretch your tricep muscles, as well as the muscles in your shoulders. While standing up, raise one elbow upward until it is level with your head. With your opposite arm, take hold of your elbow and gently pull backward and inward. You should feel the stretch along the back of your arm, around your armpit and in your shoulder. Make sure you do each side the same number of times to stay balanced.

Shoulders

Shoulder muscle injuries are common in swimmers. If you ever watch someone swim butterfly or breaststroke, you can see just how much work those muscles do. Try these shoulder stretches before you swim.

• Shoulder rotation: There are a couple of different ways to rotate your shoulders in their sockets. First, you can do a straight-arm swing. Stand with one foot forward and the other back, about shoulder-distance apart. Lean forward and rest one elbow on your knee. Swing the opposite arm upward and complete a full circle. Switch your footing and repeat a few reps of the same stretch with the other arm. You can also rotate your shoulders by using a goalpost position. Raise each of your arms upward and hold them at 90 degrees, so they look like goalposts. Keep your elbows in line with your shoulders while you raise and lower your forearms, rotating your shoulders in their sockets.

• Crossbody stretch: You likely already know the crossbody stretch. You will see runners and other athletes use it during their warmups. While standing on dry land or in the water, take one arm and shoulder height and stretch it across your body. You can use your opposite arm to pull further across your chest. You will feel the stretch in your deltoids and biceps. Like many stretches, this one will work more than one muscle group. You may feel the primary stretch in your shoulder, but this exercise also benefits your chest muscles. Make sure you do this stretch on both sides of your body.

Chest

It can be difficult to access and stretch our chest muscles, although they often feel tight. Use these stretches to warm up your chest muscles before diving into the water.

• Wall press: As you might have guessed by the name, you will need a wall for this stretch. Stand facing the wall and place one palm flat on the surface while keeping your arm straight. Next, slowly rotate your entire torso away from the wall. You should feel a stretch across your chest muscles and your shoulder. Rotate back and forth a few times. Switch to the other arm and repeat the stretch.

• Pectoral stretch: You probably don't want to be lugging a bunch of equipment with you to the pool just to help you complete a couple of warmup stretches. Luckily, all you need for this stretch is your towel. Stand with your legs hip-distance apart while you hold your towel with both hands behind your back. Keep pulling your shoulder muscles down your back as you gently raise the towel upward behind you. You should feel a stretch across the front of your chest. You can hold the stretch for a few seconds and then relax your arms. Repeat this stretch a few times.

Hips

Our hip muscles can become tight throughout a normal day. Warm up this muscle group with the following exercises.

• Hip flexor stretch: Your hip flexors are the muscles that allow you to move at the hip joint. Sitting all day long and rigorous exercise can lead to tight hip flexors, which in turn makes it more difficult to maintain a smooth swimming stroke. You can help loosen up those muscles with a type of leg lunge. Bend one leg and stretch the other straight behind you. You can use your hands on either side of your body to maintain balance. Keep your chest straight instead of bending over that top leg. Repeat this stretch on the other side of your body.

• Figure four stretch: Borrowing a stretch from the yoga playbook can be beneficial for swimmers. For this stretch, you will need to lie flat on your back. Bend both knees and place your feet flat on the floor. Take one leg and rest your ankle on the thigh of the opposite leg. You can gently push down on the top leg to deepen the stretch, or you can place your arms out wide on the ground in a T-shape. This stretch gets deep into your hip muscles, so it can feel intense. Do not push your body to the point that your muscles hurt.

Legs

Your legs are a key group of muscles that propel you through the water. Stretch out your legs with these exercises.

• Head-to-knee stretch: You can do this stretch on dry land or in the water. If you want to try this out before hopping in the pool, sit down and place your legs straight out in front of you. Bend one leg inward, resting the foot on the inner thigh of the opposite leg. Bend forward, while keeping your leg straight, and try to put your forehead on your knee. If you can't stretch that far, that is fine. Stretch as much as you are comfortable. In the pool, you can do this stretch by placing one foot on the side of the pool — if the height allows — and stretching your forehead toward your knee. This movement helps stretch muscles in your thigh.
• Hamstring stretch: Tight hamstrings, the muscles located along the back of your thighs, are a common complaint among athletes. One way to stretch your hamstrings is to lie on the floor in a supine position with both knees bent and your feet flat on the floor. Raise one leg upward, with the knee still bent, so you can grab behind your thigh with both hands. Pull your knee toward your chest and gently straighten your leg until you feel a stretch along the back of your leg. Do not worry about getting your leg completely straight — instead, focus on the stretch. Repeat the exercise on the other side.

Full Body

A full-body stretch can feel good during any part of your day. Add these full-body stretches into your swimming warmup.

• Side stretch: Stand up straight with your feet together. Raise your arms above your hand and clasp your fingers together, keeping only your index fingers straight. Keep your shoulder muscles pulled down your back and away from your ears. Slowly bend to one side while continuing to look straight ahead. Hold the position for a few seconds, then switch sides. You should feel a strong stretch running from your fingertips down through your ribcage and hip.

• Morning stretch: This stretch might be the simplest one you can do, and one of the most satisfying. While you are flat on your back, raise your arms straight up by your ears and keep your legs straight. Stretch your arms and legs in opposite directions, feeling the stretch through the entire length of your body. Imagine you are just waking up in bed and stretching your arms and legs before starting your day. This stretch feels good and engages multiple muscle groups.

Gearing up for Your Workout

Once you are all warmed up, you will want to concentrate fully on your workout. And, getting the most of your exercise means having the right equipment. Shop Kiefer for swimsuits, goggles, kickboards and everything else you need for a satisfying swim workout. With the proper warmup and the right gear, you will have your workout perfected in no time.

Perfect Your Race Day Routine

Competitive swimmers put in hours training in and out of the pool, all in preparation for race day. Whether you are aiming to best your own time or you want to win that medal, race days are both exciting and nerve-wracking. You want all of that hard work to pay off. Before you dive off of the blocks, though, take the time to figure out what race day routine works for you. Here are a few tips for crafting the best race day routines for swimmers.

Why Race Day Routines Are Important

Athletes can have superstitious routines they feel help give them an edge in competitions, or maybe they feel they have a lucky piece of swim training equipment. Superstitions probably won't hurt your race performance, but race day routines for swimmers are about more than feeling lucky. Effective routines are based on careful preparation that gets your body and mind ready for intense competition. No matter how much time you have spent training before a race day, you will probably still feel nervous. Even professional athletes experience nerves before a big race. That adrenaline can help fuel your performance, but it can also scatter your focus and negatively affect your abilities. Finding the right routine helps ensure you can properly channel that jittery energy. When you find your routine, you can carefully trace the steps you have taken to prepare yourself physically. This mental evaluation can help calm your nerves, leaving you with both energy and reassurance that you have done everything you can to perform at your peak. The best race day routine for swimmers is about putting in the work to prepare yourself physically, taking care of your body before pushing it to the limit and boosting your confidence.

What to Do Before the Big Swim Meet

The work it takes to put together effective pre-swim-meet routines starts with habits you form before the big day. When you know you are gearing up for a big race, try to incorporate these tips and activities into your schedule:

1. Focus on Your Training

How much work you put into your training is the biggest deciding factor when it comes to your performance on race day. You are not going to gain much improvement in form and time with last-minute cramming. When you know you are working toward a big race, schedule your practice times appropriately. You need to be getting into the pool on a regular basis. Talk to your coach about different drills you can focus on during your training sessions and ask for feedback. Set goals for yourself and revise those goals when you beat them. It might not seem like a big deal to skip a practice session or to put in minimal effort during a workout, but that lack of effort does add up. Find ways to keep yourself motivated between races. All of that effort will be worth it when you step up to the starting blocks on the big day. You can feel confident that all of the training made your body as physically prepared as possible.

2. Get Enough Sleep

Competitive swimmers have to juggle all of those long training hours with the other responsibilities — school, work, socializing, etc. — in their lives. That often means sleep gets put on the back burner. After all, you need to get up early to get back in the pool. If you want to see an improvement in your time, however, sleep deprivation is not going to help. One study found that 17 to 19 hours of sleep deprivation can translate into reaction times that are 50 percent slower. As any competitive swimmer knows, shaving even milliseconds off of your race time can mean the difference between first and second place. How much is enough sleep? Swimmers put in long hours of hard training. Your body needs to recover from that. The average adult needs seven to nine hours of sleep per night. At the peak of intense training periods, swimmers can need as much as 10 or more hours of sleep per night. If you know you have a big meet coming up, sleeping for 12 hours the night before a big meet — but not getting enough sleep the other nights — won't cause much of a change in your race time. If you want sleep to make a difference, you will need to make it a regular part of your schedule. Commit to extending your sleep schedule during the intense training leading up to a competitive meet.

3. Double Check Your Gear

Always check your swim gear the night before the big meet. Make it a part of your routine to check your goggles, your swimsuit and your swim cap. Is each piece of equipment in top condition? The last thing you want to happen is to have your goggles leak or fog up as soon as you dive into the water for a big race. Even worse, you do not want the strap on your goggles to be loose or worn. Try on your goggles. Check the fit. If possible, test them out in the pool well before the race. Competitive swimmers often set aside different suits for practice days and race days — many swimmers swear by tech suits for race day. If you have not tried on your race day suit in a while, put it on before the race. Check that the suit still fits. Make sure it does not have any small tears, which could create more drag in the water. Check your swim cap for any small tears as well. If possible, have backup gear so you do not find yourself scrambling the night or morning before a race to replace your suit, goggles or swim cap. Shop Swim Gear

4. Eat a Healthy Meal

Eating healthy is good advice for anyone, particularly athletes who have grueling training schedules. All race day routines for swimmers should include a healthy meal. You might feel too nervous to eat before a competition, but aiming to eat a meal about four hours before a race is a helpful way to ensure your body has the energy it needs. Try for foods with complex carbs, like oatmeal or whole grain bread, and avoid those with a lot of sugar. If you find yourself looking for snacks between races, try small portions of fruits, nuts or yogurt.

Tips for a Successful Race Day

After all of those hours training in the pool and all of the work you put into your sleep and meal schedules, race day finally arrives. Here are a few tips to keep you focused and ready before you take off from the blocks:

1. Arrive Early

After all of the long hours of preparation, feeling rushed the day of the race is the last thing you want. If you are running late, you are more likely to forget something you need. Plus, you will be worrying about being late and feel less focused as a result. Wake up with plenty of time to have a solid meal that will help fuel your performance. Check your gear one last time. Gather everything you need for the day, and head to the pool. Once you are there, you can take your time suiting up and going through the rest of your race day routine.

2. Warm up in the Water and on Land

You have done all of your training ahead of the race, but your body still needs to warm up before the competition. A good warm-up ensures your muscles are ready to perform during the race. Your core temperature rises, and oxygen delivery to your muscles increases. If possible, you'll want to warm up in the pool, but do not push yourself too hard. You just want to prime your muscles, not exhaust them. You don't necessarily need to add anything special to your warm-up. Do what works for you. A study found that 44 percent of swimmers who did a typical pre-race warm-up performed best. The same study found 19 percent of swimmers performed better after a 50-yard warm up done at 40 percent intensity. A little over a third of swimmers (37 percent) did best after no warm-up at all. Keep in mind that the positive effects of your warm-up will only last so long. If there is a big gap between your warm-up and your actual race, you will lose the benefits. If you know there is going to be a long stretch of time between your pool warm-up and your race start, there are a few things you can do on land to stay primed. Keep your core body temperature up by wearing warm clothing while you wait for your start time. While you are dressed, do a dry-land warmup what will mimic your movements in the water. Another study found that swimmers who wore warm clothing and did a dry-land warm-up swam nearly a second faster.

3. Practice Visualization

It might be tempting to distract yourself with thoughts about anything but your big race, but visualizing your race can actually improve your performance. Just ask Michael Phelps. He has often talked about visualization as a big part of his routine. Visualization can be a simple but powerful part of your race-day routine. All you need to do is imagine yourself swimming and achieving your desired goal. When you visualize yourself swimming, focus on a positive outcome. You can also imagine taking any obstacles in stride and overcoming them. By imagining this over and over again, your brain will start to believe you have swum the race many times before you even dive off of the blocks. Remember, visualization is like any other skill. You need to practice. Close your eyes. Add all of the details you can think of for race day. If your mind wanders, that is perfectly normal. Just try again. Practice this before every race, and it will become a positive part of your routine.

4. Check out the Pool Ahead of Time

Last minute surprises can throw anyone off. Do your best to limit those unexpected events. If possible, check out the pool before the day of your race. How many lanes are there? What do the blocks look like? Where are the spectators' stands? Knowing these details can help you feel as prepared as possible. If you can't see or swim in the pool before the day of the race, arrive early so you can get a feel for the place where you will be competing. You can also try to look up pictures and details online. When you have all of this information, you can reduce some of the inevitable nerves that come with race day. Reassure yourself you have done your research, and you have put in the training hours. You are ready for the race.

5. Avoid Major Changes in Your Swimming Technique

Technique plays a huge role in a swimmer's performance. You might be tempted by a technique you have never tried before. It could give you a competitive edge for the race, right? That seems logical, but last-minute changes to your technique can actually hurt your performance. You have spent hours training and honing your technique to as close to perfection as possible. Your coach has guided you every step of the way. Your muscles are finely tuned to perform that technique smoothly throughout the entire race. If you introduce something new without the benefit of long hours of practice, your muscles might get confused. You could experience unexpected glitches in the middle of the race. If you are intrigued by a new idea, save it for practice.

6. Try to Relax

Anyone who participates in competitive sports knows how much adrenaline gets pumping the day before a big game or race. Trying to relax is easier said than done, but it is good advice. Of course, you take race day seriously. You have dedicated hours of your time and put your body through a lot of hard work. You have goals to meet, and you want to win the race. Even so, you should not lose sight of the bigger picture. You should enjoy yourself on race day. Even if you do not take first place, a race is the culmination of your hard work, so take a deep breath and try to relax. You have a solid pre-race routine, and you will swim your best. If you do not do as well as you wanted, you have time to prepare for the next race.

Get the Right Swimming Gear at Kiefer

Having the right gear is a big part of feeling ready for race day. If you are looking for a new suit or just the right pair of goggles, browse the huge selection at Kiefer. Armed with your swim race routine and your swim gear, you will feel ready to launch off of the blocks and into the water to get your best time yet.

How to Burn More Calories While Swimming

Get the most out of your swim by using strokes and methods that burn the most calories. Increasing calorie burn improves your workout and can get you closer to your weight loss goals. Find out what factors determine how many calories you will burn and how to use that information to maximize the burn.

Factors that Affect How Many Calories You Burn While Swimming

In the water, not all workouts burn the same number of calories. For instance, the number of calories burned during an hour-long swim can range from 400 to 700. Other aspects of the workout will determine which of these values you are closer to burning, including the following:

• Duration: The longer you swim, the higher the total number of burned calories you can reach.
• Intensity: Hard and fast swimming burns more calories than slow, easy strokes.
• Efficiency: If you become too efficient at a stroke, you will reduce the number of calories burned.
• Stroke: Some swim strokes incorporate movement from more parts of the body or require you to work harder, and thus, burn more calories.
• Weight: Your body weight contributes to calorie burn. If you weigh more, you will burn more calories.

How to Burn Calories Swimming

When swimming as an exercise, you will likely burn a lot of calories. To get the most from your workout, increase the time and intensity while changing up your routine to avoid becoming too efficient in the water. Plus, you can choose the type of strokes that burn the most calories. If you want to increase the length of your swim sessions, do it in five-minute increments each week until you reach your goal time. Doing this gradual increase will help you avoid burnout.

What Kind of Swimming Burns the Most Calories?

All types of swimming burn calories. If weight loss is your goal, adopt a healthy diet paired with your exercise to ensure you don't take in excessive amounts of calories to make up for your workouts.

Depending on the water temperature, you may burn more calories by swimming in cold open water. Your body must generate extra heat to keep you warm, which burns calories. If the water feels so cold that you sacrifice using the correct form for your swim strokes, you won't get the same benefits. This is because you will be changing the effort required for the strokes and potentially reducing calorie-burning. To avoid this problem, wear a wetsuit when swimming in water with temperatures below 60 degrees Fahrenheit.

Swimming in a temperature-controlled pool is ideal for those who want to focus on their stroke form. Learning new strokes and working on more intense strokes can help you to burn more calories, even in a heated pool. As your body uses different muscle groups for the various strokes you use, you will get a better workout than using the same swimming stroke every session.

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What Is the Best Swimming Stroke to Burn Calories?

When you want to improve your calorie burn, some strokes will offer a better workout than others. Other strokes are easier to sustain for a long time, allowing you to swim longer without wearing yourself out. We'll review each stroke and the benefits it can offer:

• Breaststroke: One of the lowest calorie-burning strokes is the breaststroke, which averages a burn rate of 200 calories per half hour. However, you can swim longer and build your cardiovascular strength and stamina with this stroke. It also works your chest, upper back, legs and triceps.
• Backstroke: The backstroke burns slightly more calories than the breaststroke with an average of 250 calories per 30-minute workout. Choose this stroke as another option for boosting your stamina. It can also help improve posture and the flexibility of your hips, which both may need attention if you have a sedentary job.
• Freestyle: While you may choose a freestyle stroke for racing because it's the fastest option, it only ranks second in calorie burning. On average, you will burn around 300 calories when you do this stroke for half an hour. It does a great job of giving you a workout to tone all your major muscle groups in the back.
• Butterfly: The most intense calorie-burning stroke in the pool is the butterfly stroke. This powerhouse stroke burns up to 450 calories per 30 minutes, but it may be the most difficult to learn. In return, you get a great exercise that strengthens and works most of the major muscle groups in your body, which may explain its high calorie-burning value.

Benefits of Swimming to Burn Calories

Swimming provides a whole-body workout that is less stressful on the joints compared to high-impact aerobics. Consequently, many people in recovery from injuries from more intense sports use swimming as a way to rebuild their stamina, muscle tone and aerobic capabilities while improving the recovery process.

Competitive swimmers already know their sport facilitates massive calorie burn, which is ideal for those whose goal is weight loss. Plus, swimming can help those with asthma or multiple sclerosis to exercise without worsening their conditions.

While swimming works your entire body, it can also help you to maintain your mental health. Those who get regular aerobic exercise, like swimming, have better sleep quality than those who don't. In a study of dementia patients, participation in aquatic exercise improved mood and psychological well-being.

Statistically, swimmers have a 50% lower chance of death compared to their inactive peers. The calorie-burning, mood-boosting, sleep-helping and muscle-building benefits of this exercise likely play roles in this connection. Whether you want to build your stamina, lose weight or maximize your calorie burn, competitive swimming gives you a way to do that. Rather than relying only on yourself to schedule workouts, your team will rely on you to attend practices and improve your skills. Plus, with a team, you have others relying on your ability in the pool. You cannot miss a workout, or you will let them down.

Competitive swimming also gives you a goal to work toward. If you achieve your initial aim, you can continue to compete at higher levels as your skills improve.

Give Yourself an Edge in the Water With Our Swim Products

Give yourself an edge in the water with men's swimsuits, women's swimsuits, goggles and more for competitive swimmers at Kiefer. Plus, we offer gear for facilities, water fitness and training. Whether you need to shop for your team or yourself, make your first stop Kiefer for the products you need from brands you trust.

How to Prepare for Swim Team Tryouts

Swimmers of all ages and abilities will probably encounter swim team tryouts at some point in their lives. Whether it's for a school swim team or the Olympics, tryouts are a normal part of competitive swimming. And while the tryouts can be a little nerve-wracking, there's no need to worry. Knowing what to expect and how to prepare for the tryouts may help put you more at ease and feel more ready for the big event. Here's everything you should know about swim team tryouts.

What to Expect During Swim Team Tryouts

Swim team tryouts will be very similar to a session of swim practice, and they may even be a little shorter than a normal practice. Each team may run things a little differently, but in general, the coach will have every swimmer do each stroke or a certain set of strokes and exercises. The coach will be watching each swimmer as they complete their strokes, noting the strengths and abilities of each individual. Tryouts are meant to help the coaches determine the abilities of all the swimmers on the team. Then, coaches can place each swimmer in the correct team or level that's going to be best for the swimmer and the team as a whole. Don't be discouraged if you don't place where you expect. The coach will match you with other swimmers of similar abilities so that you'll be more evenly matched at practices.

Tips to Prepare for Swim Team Tryouts

To help you prepare, try these swim team tryout tips:

• Talk to someone on the team: If you know someone who's already on the team, ask them beforehand what tryouts and practices are normally like. Although, beware that different people have differing opinions on what's easy and what's challenging. If you're comfortable, you can also talk to the coach before tryouts to see what it will be like or what they are looking for specifically.
• Understand what is required: Know if you need to have any paperwork completed beforehand or any other eligibility requirements. Make sure you're signed up for tryouts if you need to be, and that you know where and when to show up. Make sure you also have a good understanding of what it's like to be on the team, what practices are like and what equipment you may need to purchase, like a team uniform, swimsuit, cap, etc. Think about the additional considerations such as how you'll get to practice, if there are any extra fees or equipment costs, and how well practices will fit in with your schedule before you commit.

• Practice, practice, practice: Find a pool with open swimming times where you can work on your strokes. Better yet, join a summer league or club that can help coach you through some basic swim team skills and give you an idea of what it's like to train with others. Make sure to work on the four basic strokes of competitive swimming: breaststroke, backstroke, butterfly and freestyle. Ask a coach or swimmer to watch you do these four strokes and offer advice.
• Learn simple dryland exercises: While swimming is a great workout on its own, many swimmers also include some dryland practice in their workout routines. Weightlifting, strength training and other conditioning exercises can help you prepare for tryouts. You likely won't need to perform these exercises during tryouts, but regular workouts may help you become a better swimmer.
• Show up on time: Being late for tryouts definitely sets a bad impression, but showing up on time shows dedication and commitment. Make a habit of showing up on time for all future practices and meetings, too. For tryouts, consider even showing up a little early. Give yourself time to change clothes, warm up with some stretches, chat with other swimmers and get comfortable in your surroundings.
• Eat a healthy diet: Swimmers work hard and use a lot of energy, so it's important to refuel the body with healthy foods. Stay away from junk food whenever possible, and eat plenty of lean proteins, whole grains, fruits and vegetables. Be sure to eat a healthy snack before tryouts, and future practices, so you feel energized and ready to go. Have another small, protein-rich snack afterward to replenish your body.

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Items You'll Need for Swim Team Tryouts

Before the swim team tryouts even start, you'll need some swimming gear. Here's what we recommend you start with:

• Swimsuit: Arguably the most important piece of swim gear you'll need is a good swimsuit. Choose a quality swimsuit that's meant for swimming, not just lounging by a pool. Don't attempt to swim competitively in bikinis, swim trunks, or tee shirts. Choose a suit that is comfortable for you to swim in.
• Goggles: Protect your eyes and be able to see underwater with quality swim goggles. They are generally available in a variety of styles, colors and price points.
• Swim cap: Get a good swim cap that fits comfortably on your head. While they aren't always required, many swimmers like using a cap that keeps their hair out of their face while swimming. Generally, the two types of swim caps are silicone and latex, and it comes down to personal preferences in terms of which one is best. They are inexpensive and available in many different colors and patterns.
• Bag or backpack: You'll probably want a bag dedicated just for your swim gear and supplies. This will make it easier to go to and from swim tryouts and practices. Keep your suit, goggles, cap and more stored efficiently in your swim bag. Just remember to never keep wet gear sitting in your bag for too long! Add in a water bottle, healthy snacks, personal care items and anything else you want to bring with you to tryouts and practice.

One of our favorite swim team tips is to practice swimming in your chosen gear so that you are comfortable with all of it before the big day of tryouts.

Purchase All Your Swim Gear at Kiefer

We hope these tips help you with how to prepare for your swim tryouts. Getting the proper swim equipment can really help you to get ready for the tryouts and train like a real member of the team. At Kiefer, we have everything you need to be a competitive swimmer. Shop with us for suits, goggles, caps, backpacks and all of your other swimming gear requirements. If you have any questions, our top-notch customer service representatives are happy to help. Contact us for more information.

Different Swimming Strokes and Their Benefits

Competitive swimmers race in a variety of different swimming strokes. The freestyle and butterfly races are some of the most highly anticipated events at the Olympics. But, you don't have to be a professional or competitive swimmer to enjoy the benefits of swimming. Learn about the benefits of different swimming strokes to help you decide how you want to do your laps in the pool.

1. Freestyle

Freestyle is probably the most well-known of the swimming strokes. Here is what you need to know about performing this stroke and its benefits:

Freestyle Stroke Technique

Freestyle is also known as the front crawl. When swimming this stroke, your body will be in a prone position on your stomach and face toward the water. Both your arms and legs will pull you through the water, while your torso remains stable. Your arms will move in an alternating fashion. One arm will arc up out of the water while the other is on the downswing, close to your torso in the water. Each arm will reenter the water at an angle, fingers held straight and together, to minimize resistance. While your arms pull you forward through the water, your legs will be hard at work too. You will use the flutter kick to complete the freestyle stroke technique. The flutter kick is achieved by constantly moving your legs in a tight, scissor-like movement beneath the water. Your knees will bend slightly, but your legs will remain relatively parallel to the surface beneath you at all times. You can adjust the number of kicks per complete cycle of arm movement depending on how quickly you want to swim. Your legs are an important part of freestyle, but keep in mind that they provide just about 10 percent propulsion in the bodies of practiced swimmers. Freestyle often looks intimidating to inexperienced swimmers because it requires you to put your face in the water. Once you get used to putting your face in the water, adding breathing to the freestyle cycles is relatively easy. As one arm swings up and out of the water, you simply turn your face to the side and take a breath. As the arm comes down, lower your face back into the water. Some swimmers alternate sides when it comes to breathing while others stick to one side.

Benefits of Freestyle Stroke

You can burn hundreds of calories with just a half an hour of swimming freestyle. What are the biggest benefits of this stroke? Freestyle, favored by long-distance swimmers, is considered the most efficient stroke. Freestyle takes you farther than other strokes without expending more energy. If you like to set your swimming workouts to a lap count, this will help you reach your goal faster. Freestyle also gives you a full body workout. It works the muscles in your arms, legs, core and back. If you are looking for a particular swimming stroke to tone your back muscles, freestyle is definitely the way to go. While freestyle has multiple benefits, keep in mind that this stroke can be more difficult to master than other options, such as breaststroke. Shop Swimwear

2. Breaststroke

The best swimming stroke is a matter of opinion. If you are new to swimming, breaststroke might be the easiest place to start. Breakstroke is also a good option for anyone looking for a slower alternative to freestyle. Here is what you need to know about breaststroke technique and benefits:

Breaststroke Technique

Like freestyle, breaststroke involves separate movements for your arms and legs. Your body is in the same horizontal position as it is during freestyle, but you will use different motions to propel yourself through the water. Your arms will together at the same time in a half-circular motion underneath the water. Your arms, bent at the elbow, will sweep apart and then together again toward your chest, remaining underwater the entire time you swim this stroke. As your arms move in this rhythm, your legs will be busily pushing you forward with a technique known as the whip kick or the frog kick. When executing this kick, your legs should be behind you approximately hip-distance apart. With your knees bent and your feet flexed, kick your legs apart and then sweep them together again to form one smooth line. Repeat this motion in concert with the arm movement. The optimal rhythm allows your arms to rest while you kick and vice versa. The final piece of breaststroke is your breathing. It is possible to complete the arm and leg motions of this stroke with your head completely above water. If you want to add in the breathing technique to complete the stroke, you will duck your head beneath the water each cycle of the stroke. Use your shoulders to lift your head out of the water and take a breath. As your arms sweep forward in the water, all your shoulders to drop and take your head under the water once again.

Benefits of Breaststroke

If you are looking for swim stroke advantages, there is a lot to love with breaststroke. For every 30 minutes of swimming breaststroke, you will burn approximately 200 calories. Breastroke is considered the easiest stroke to learn, which means you can concentrate on the workout without worrying too much if you are getting your movements just right. Plus, if you aren't comfortable putting your face in the water, you can still swim this stroke. Like all swim strokes, breaststroke works multiple different muscle groups. This swimming style is a particularly good option for working your chest muscles and your hamstrings. Your thigh muscles, core muscles and arm muscles will also benefit from breaststroke. Breastroke is also a great cardio workout. Breaststroke is the slowest swimming stroke, which may be a con for people who prefer speed. Yet, this can be considered positive. Because it is so slow, breaststroke can be done for longer periods of time, serving as an endurance workout. more.

3. Backstroke

Unlike with most other swimming strokes, your face will not be in the water during the backstroke. Instead, you will be on your back in the water, just as the name suggests. Here are some tips on perfecting your backstroke technique and reaping the benefits of this stroke:

Backstroke Technique

You can think of backstroke as almost the mirror image of freestyle. Instead of facing downward, you will face upward in the water. You will remain in this horizontal position, looking upward, as you move your arms and legs. Your arms will propel you forward with a windmill-like motion. One arm will come up out of the water and go overhead, while the other sweeps forward beneath you in the water. You will move by alternating this motion — one arm comes up and the other goes down. Keep your arms close to your ears as they come back down into the water. Additionally, you will want to keep your arms as straight as possible and your fingers close together to minimize resistance. Try to keep your hips from dropping into the water. Too much sag in your hips will slow your forward momentum. As your arms pull you through the water, your legs will be using the same flutter kick performed during freestyle. Your legs will be slightly bent as you kick in a flurry of alternating motion. You can decide on the frequency of kicks depending on how fast you want to move. The beauty of backstroke is that you only need to concentrate on your arm and leg movements. There is no breathing technique to worry about because your face is always above the water.

Benefits of Backstroke

Swimming backstroke will burn approximately 250 calories in 30 minutes. The pros and cons to swim strokes can often depend on what you are looking to get out of your time in the water. Backstroke offers plenty of benefits distinct from other strokes. For example, backstroke can help improve your posture since your muscles need to work to keep your back straight in the water. It can also help improve your hip flexibility. Just like other swimming strokes, it will also work your arm, leg and core muscles. The position of your head is one small downside of backstroke to consider. Since your line of sight is directed upwards, rather than in front of you, some people feel slightly nervous not being able to see where they are going in the water. You can overcome this by counting how many strokes it takes to complete a lap. Shop Swimwear

4. Sidestroke

Sidestroke can be done on your own or with the help of a kickboard. You may be less familiar with this stroke because it is not used during competitive events. Here is a look at the technique and benefits of sidestroke:

Sidestroke Technique

Just like the name suggests, you will swim this stroke on your side. Begin by positioning your body on one side in the water. Stretch the arm beneath that side of your body forward in the water. The arm on top will rest on top of your horizontally positioned body. Rest your head on the arm stretched out straight in front of you. Your head will not move from this position the entire time you swim sidestroke. Since your face does not enter the water, you will not have to worry about your breathing technique. Both of your arms will move during sidestroke. The arm stretched out in front of you is referred to as your lead arm. Your lead arm and the arm resting on the side of your body will both sweep downwards through the water, bent at the elbow. Your hands will come toward one another in front of your chest and then sweep upwards back to the straight, starting position. During sidestroke, most of your forward momentum will come from your legs. You will move your legs using a scissor kick, which means your legs move back and forth beneath the water in an alternating motion. As you kick, your arms will move toward one another and then back to a straight position.

Benefits of Sidestroke

You can burn more than 200 calories swimming sidestroke for 30 minutes. While not a competitive stroke, sidestroke is often used by lifeguards to perform in-water rescues. So, knowing how to swim sidestroke can come in handy if you are ever in an emergency situation. You will use your arm and leg muscles to propel you forward, while you will work your core muscles to maintain a smooth, horizontal position in the water. From purely an exercise standpoint, sidestroke allows you to keep your face out of the water while working multiple muscle groups.

5. Butterfly

Of all the different swimming strokes, the butterfly is probably the most challenging. Butterfly requires a great deal of strength and coordination that takes time to develop. Here is what you should know about this swimming stroke:

Butterfly Stroke Technique

The butterfly is named for the way a swimmer's arms move while swimming this stroke. Your arms arch up and out of the water together, looking like a pair of wings. Your body is in the same horizontal position as required by freestyle and breaststroke. You begin by placing your arms out in front of you, your thumbs facing down toward the water. Sweep your arms down and out with your elbows slightly bent. Your arms should form a Y-shape in front of your body. Pull your arms back through the water, parallel to your body. Next, you will pull them back up out of the water and begin the cycle again. As your arms move through this cycle, your legs will be continuously moving using a technique known as dolphin kick. During dolphin kick, your legs remain zipped together in one smooth line. The legs move up and down together, pushing you forward in the water. The heels and soles of your feet will break the surface of the water as you kick upward. You will kick down as your arms reenter the water and sweep down. The breathing technique for butterfly is similar to that of breaststroke. You will use your shoulder muscles to bob your head up out of the water and back down. You should come up to breathe as your arms are recovering and preparing to sweep back up again.

Benefits of Butterfly Stroke

The butterfly burns the most calories of any swimming stroke, approximately 450 calories for every 30 minutes of swimming. This stroke is an excellent option for combining core and upper body training. During this stroke, you challenge your core muscles to keep your body stable as your arms and legs move simultaneously. You also work your arm, chest and upper back muscles to raise both of your arms up out of the water and over your head. Your body's position during the butterfly also helps improve overall flexibility. While a fantastic workout, the complicated movements that go into the butterfly can be a challenge to master. If you are looking for a challenge in the water, the butterfly is the way to go.

Get Swim Gear at Kiefer

Which swim stroke provides the best exercise? It depends on your goals and preferences. No matter how what stroke you use, you need the proper gear to get into the water. Shop Kiefer for suits, goggles and more. Shop Swimwear

Whether you're a competitive swimmer, lifeguard, or someone hoping to improve their performance in the water, you can do a lot of things on dry land to become a better swimmer. Dryland training for swimmers is a great way to stay in shape, build strength, and balance while minimizing the chances of injuring yourself during a swim.

Products for Dryland Swim Training Workouts

To get the most out of dryland exercises for swimmers, invest in quality training equipment. The right gear can help you focus on the key areas of your body that you use when you're swimming and provide a clear focus for your workout.

1. Resistance Bands

Resistance bands can help you improve your range of motion and build strength by adding a resistive force to your workout. You can use them on their own to target specific areas — like your legs, chest, or biceps — or integrate resistance bands into your existing routine to keep tension in your muscles. Plus, resistance bands and cords are simple to use, lightweight, and easy to take with you whether you workout at home or on the go.

If you're a beginner, choose a light resistance band and gradually work your way up. Depending on which areas of your body you target when using these bands, you might see your lap time decrease or find it easier to swim longer distances.

2. Free Weights for Swimmers

Free weights are an excellent way to target specific muscles and gain strength. There are a few different kinds you can use for dryland training:

• - Ankle and wrist weights: Ankle and wrist weights are similar to resistance bands because they aid in strength training by adding tension and are a lighter alternative to dumbbells. You can find ankle and wrist weights to use in the water and for swimming dryland training workouts. To avoid injury, never use ankle or wrist weights for too long and consult a professional trainer about the best weights for your body type and fitness level.
• - Dumbbells: Dumbbells let you target each side of your body separately, making them a great tool for strengthening specific areas. Start with lighter dumbbells until you build enough strength to add heavier ones.
• - Medicine balls: Medicine balls are weighted balls that you can toss and catch to strengthen muscles without putting too much strain on your joints. You can use one lying down, sitting, or when standing.

3. Stationary Swimming Machines

Stationary swimming machines are a unique way to practice swim techniques and train without the need to go to the local pool or beach. They are a small, stationary pool that uses currents and water movement to replicate the real motion of a pool, ocean, or other body of water. You can think of a stationary swimming machine like a treadmill because, while you are constantly swimming in a forward position in a stationary swimming machine, you stay in one place.

4. Dryland Swim Training Benches

If you want to practice your flutter kicks, breaststroke, and freestyle stroke, consider using a dryland training bench. To use a dryland swim training bench, you lay down on the platform and use various attachments, bands, and paddles to move your arms and legs as if you were swimming. If you're just starting out and want to work on your form, this is a great way to keep your arms in the correct position.

Exercises and Dryland Training for Swimmers

Every swimmer's dryland workout plan should include exercises that strengthen the upper and lower body and improve overall endurance.

Upper Body

For a thorough upper body workout, implement the following into your exercise routine:

• - Warm up with arm swings: Before you dive too far into your upper body workout, do some arm swings to stretch out your muscles and prepare them for training. Some good arm swings to include are small circles, big circles, and forward swings.
• - Lift free weights: Lift free weights, like dumbbells and kettlebells, to target where you want to build muscle.
• - Do push-ups and pull-ups: Push-ups and pull-ups can strengthen your shoulders, triceps, back, and other parts of your upper body that you rely on in the water.
• - Use resistance bands: Resistance bands are ideal for beginners and advanced swimmers and can help you build strength while practicing arm movements.
• - Practice planking: Planking strengthens your core, which you use to stay balanced and keep good form while swimming.

Lower Body

A strong lower body is the best way to keep your kicks powerful and your form straight. To improve your lower body strength, use these exercises in your dryland training program:

• - Warm up with leg swings: To warm up before your lower body workout, swing your legs to the front, back, and from side to side.
• - Do squats: Squats build up the muscle you need to do flips, turns, and kicks while in the water. Start by mastering the basic squat, then add in free weights to increase resistance and build more muscle.
• - Practice flutter kicks: Replicate the flutter kicks you do in the water in your home or at the gym by lying flat on the floor, faceup, with your arms straight at your side. Flutter your legs up and down as if you were swimming. To keep the correct form, do not let your legs touch the ground while kicking.

Endurance

Even the most advanced swimmers can benefit from regular endurance training. The more you practice your endurance techniques, the longer and faster you will be able to swim. For dryland endurance training for swimmers, add the following to your workout:

• - Do jumping jacks: Jumping jacks exercise multiple parts of your body without special equipment. At the beginning of the week, record how many jumping jacks you can do without stopping. Then, re-record this number at the end of the week and note any changes.
• - Use a stationary swimming machine: A stationary swimming machine can help you practice your swimming endurance in resistant waters. This is an especially useful tool if you're a lifeguard or swim in waters with strong currents.
• - Go for a run: Running is a simple form of cardio that can have enormous benefits for a swimmer. For example, running increases your endurance, encourages you to practice breathing techniques, and can help you maintain a healthy weight.

Get Swim Gear and Equipment at Kiefer Aquatics

Once you have found a dryland routine that you enjoy, keep practicing and challenge yourself by adding more resistance and weight. Over time, you will start to see results in the water. Kiefer Aquatics has the gear you need for in-water and dryland training, including resistance bands, free weights, and trainer belts.

Visit us online to browse our inventory of swim, pool, and lifeguard gear and to get the tools you need to become a more powerful swimmer.

Learn More About Aquatic Fitness:

• Swimming vs. Running: Which is a Better Form of Exercise
• Upper Body Water Workouts with Kiefer Dumbbells
• Basic Gear For Fitness Swimming Part 2
• Swimming Stretches
• Swim Fitness During Pregnancy
• Essential Swim Gear for Water Aerobics and Aqua Therapy
• Basic Gear For Fitness Swimming

Looking for some free swimming workouts? Whether you're an absolute beginner or advanced swimmer, we've got you covered. Scroll down below and click on beginner, short, or long to find the swim workout that works for you.

Need help understanding certain words in this swim workout? View our swim workout terminology sheet for definitions. Don’t have a base set yet? Check out this post on how to get started today!

2020 Free Swim Workouts

January 2020

• Week #1 Swim Workout: Beginner | Short | Long
• Week #2 Swim Workout: Beginner | Short | Long
• Week #3: Swim Workout: Beginner | Short | Long
• Week #4: Swim Workout: Beginner | Short | Long

February 2020

• Week #1 Swim Workout: Beginner | Short | Long
• Week #2 Swim Workout: Beginner | Short | Long
• Week #3: Swim Workout: Beginner | Short | Long
• Week #4: Swim Workout: Beginner | Short | Long

March 2020

• Week #1 Swim Workout: Beginner | Short | Long
• Week #2: Dryland
• Week #3: Dryland
• Week #4: Coming Soon

April 2020

January 2019

• Week #1 Swim Workout: Beginner | Short | Long
• Week #2 Swim Workout: Beginner | Short | Long
• Week #3: Swim Workout: Beginner | Short | Long
• Week #4: Swim Workout: Beginner | Short | Long
• Week #5: Swim Workout: Beginner | Short | Long

February 2019

• Week #1 Swim Workout: Beginner | Short | Long
• Week #2 Swim Workout: Beginner | Short | Long
• Week #3 Swim Workout: Beginner | Short | Long
• Week #4 Swim Workout: Beginner | Short | Long

March 2019

• Week #1 Swim Workout: Beginner | Short | Long
• Week #2 Swim Workout: Beginner | Short | Long
• Week #3 Swim Workout: Beginner | Short | Long
• Week #4 Swim Workout: Beginner | Short | Long

April 2019

• Week #1 Swim Workout: Beginner | Short | Long
• Week #2 Swim Workout: Beginner | Short | Long
• Week #3 Swim Workout: Beginner | Short | Long
• Week #4 Swim Workout: Beginner | Short | Long
• Week #5 Swim Workout: Beginner | Short | Long

May 2019

• Week #1 Swim Workout: Beginner | Short | Long
• Week #2: Swim Workout: Beginner | Short | Long
• Week #3: Swim Workout: Beginner | Short | Long
• Week #4: Swim Workout: Beginner | Short | Long

June 2019

• Week #1 Swim Workout: Beginner | Short | Long
• Week #2 Swim Workout: Beginner | Short | Long
• Week #3 Swim Workout: Beginner | Short | Long
• Week #4 Swim Workout: Beginner | Short | Long

July 2019

• Week #1 Swim Workout: Beginner | Short | Long
• Week #2 Swim Workout: Beginner | Short | Long
• Week #3 Swim Workout: Beginner | Short | Long
• Week #4 Swim Workout: Beginner | Short | Long

August 2019

• Week #1 Swim Workout: Beginner | Short | Long
• Week #2 Swim Workout: Beginner | Short | Long
• Week #3 Swim Workout: Beginner | Short | Long
• Week #4 Swim  Workout: Beginner | Short | Long

September 2019

• Week #1 Swim Workout: Beginner | Short | Long
• Week #2 Swim Workout: Beginner | Short | Long
• Week #3 Swim Workout: Beginner | Short | Long
• Week #4 Swim Workout: Beginner | Short | Long

October 2019

• Week #1 Swim Workout: Beginner | Short | Long
• Week #2 Swim Workout:
• Week #3 Swim Workout:
• Week #4 Swim Workout:

November 2019

• Week #1 Swim Workout:
• Week #2 Swim Workout:
• Week #3 Swim Workout:
• Week #4 Swim Workout:

December 2019

• Week #1 Swim Workout:
• Week #2 Swim Workout:
• Week #3 Swim Workout:
• Week #4 Swim Workout:

December 2018

• Week #1 Swim Workout: Beginner | Short | Long
• Week #2 Swim Workout: Beginner | Short | Long
• Week #3 Swim Workout: Beginner | Short | Long
• Week #4 Swim Workout: Beginner | Short |  Long

November 2018

• Week #1 Swim Workout: Beginner | Short | Long
• Week #2 Swim Workout: Beginner | Short | Long
• Week #3 Swim Workout: Beginner | Short | Long
• Week #4 Swim Workout: Beginner | Short | Long
• Week #5 Swim Workout: Beginner | Short | Long

October 2018

• Week #1 Swim Workout: Beginner | Short | Long
• Week #2 Swim Workout: Beginner | Short | Long
• Week #3 Swim Workout: Beginner | Short | Long
• Week #4 Swim Workout: Beginner | Short | Long

September 2018

• Week #1 Swim Workout: Beginner | Short | Long
• Week #2 Swim Workout: Beginner | Short | Long
• Week #3 Swim Workout: Beginner | Short | Long
• Week #4 Swim Workout: Beginner | Short | Long
• Week #5 Swim Workout: Beginner | Short | Long

August 2018

• Week #1 Swim Workout: Beginner | Short | Long
• Week #2 Swim Workout: Beginner | Short | Long
• Week #3 Swim Workout: Beginner | Short | Long
• Week #4 Swim Workout: Beginner | Short | Long

July 2018

• Week #1 Swim Workout: Beginner | Short | Long
• Week #2 Swim Workout: Beginner | Short | Long
• Week #3 Swim Workout: Beginner | Short | Long
• Week #4 Swim Workout: Beginner | Short | Long
• Week #5 Swim Workout: Beginner | Short | Long

June 2018

• Week #1 Swim Workout: Beginner | Short | Long
• Week #2 Swim Workout: Beginner | Short | Long
• Week #3 Swim Workout: Beginner | Short | Long
• Week #4 Swim Workout: Beginner | Short | Long

May 2018:

• Week #1 Swim Workout: Beginner | Short | Long
• Week #2 Swim Workout: Beginner | Short | Long
• Week #3 Swim Workout: Beginner | Short | Long
• Week #4 Swim Workout: Beginner | Short | Long

April 2018

• Week #1 Swim Workout: Beginner | Short | Long
• Week #2 Swim Workout: Beginner | Short | Long
• Week #3 Swim Workout: Beginner | Short | Long
• Week #4 Swim Workout: Beginner | Short | Long
• Week #5 Swim Workout: Beginner | Short | Long

March 2018

• Week #1 Swim Workout: Beginner | Short | Long
• Week #2 Swim Workout: Beginner | Short | Long
• Week #3 Swim Workout: Beginner | Short | Long
• Week #4 Swim Workout: Beginner | Short | Long

February 2018

• Week #1 Swim Workout: Beginner | Short | Long
• Week #2 Swim Workout: Beginner | Short | Long
• Week #3 Swim Workout: Beginner | Short | Long

January 2018

• Week #1 Swim Workout: Beginner | Short | Long
• Week #2 Swim Workout: Beginner | Short | Long
• Week #3 Swim Workout: Beginner | Short | Long
• Week #4 Swim Workout: Beginner | Short | Long
• Week #5 Swim Workout: Beginner | Short | Long

Questions or thoughts? Let us know in the comments below! And if you find these swimming workouts useful, please share them with your friends on social media. Thanks in advance!

Need help understanding certain words in this swim workout? View our swim workout terminology sheet for definitions. Don’t have a base set yet? Check out this post on how to get started today!

Focus: Technique based training.

Kiefer Swim Workout: Short

Download beginner swim workout PDF

Download short swim workout PDF

Warm Up:

300 free

4x

50 extension kick on :10 rest (the 50 itself should take around 1 minute or more if you are doing it correctly)

25 surf kick @ :10 rest

50 drill right arm only down, left arm only back @ :10 rest

25 SPRINT @ :20 rest

900 yards

900 cumulative yards

10 x 50’s @ descending interval

Ex. 2 @ 1:00, 2 @ :55, 2 @ :50, 2 @ :45, 2 @ :40

Start at :05 over your base and subtract :05 for each set of two

Rest based, descend by sets of two 1-5

500 yards

1400 cumulative yards

Main Set:

500 streamline flutter kick for time. Focus on underwaters passed the flags off every wall.

500 yards

1900 cumulative yards

6 x 75’s paddles only @ base +:15 or :10 rest

25 free, 25 back, 25 free

4500 yards

2350 cumulative yards

100 right paddle, left fin

100 left paddle, right fin

200 swim

2550 cumulative yards

200 free for time

200 yards

2750 cumulative yards

200-400 loosen warm down

200-400 yards

2950-3150 cumulative yards

Kiefer Swim Workout: Long

Download long swim workout PDF

Warm Up:

300 free

4x

50 extension kick on :10 rest (the 50 itself should take around 1 minute or more if you are doing it correctly)

25 surf kick @ :10 rest

50 drill right arm only down, left arm only back @ :10 rest

25 SPRINT @ :20 rest

900 yards

900 cumulative yards

10 x 50’s @ descending interval

Ex. 2 @ 1:00, 2 @ :55, 2 @ :50, 2 @ :45, 2 @ :40

Start at :05 over your base and subtract :05 for each set of two

Rest based, descend by sets of two 1-5

500 yards

1400 cumulative yards

Main Set:

500 streamline flutter kick for time. Focus on underwaters passed the flags off every wall.

500 yards

1900 cumulative yards

12 x 75’s paddles only @ base +:15 or :10 rest

25 free, 25 back, 25 free

900 yards

2800 cumulative yards

200 right paddle, left fin

200 left paddle, right fin

400 swim

3200 cumulative yards

500 free for time

500 yards

3700 cumulative yards

200-400 loosen warm down

200-400 yards

3900-4100 cumulative yards

Need help understanding certain words in this swim workout? View our swim workout terminology sheet for definitions. Don’t have a base set yet? Check out this post on how to get started today!

Focus: Short distance sprints.

Kiefer Swim Workout: Short

Download beginner swim workout PDF

Download short swim workout PDF

Warm up:

100 swim

100 kick

100 pull

100 swim

400 yards

400 cumulative yards

20 x 25’s @ base +:05 or :10 rest

Variable sprint pattern

1 - open

2 - close

3 - easy

4 - fast

500 yards

900 cumulative yards

6 x 75’s @ base +:15 or :10 rest

All the same non free stroke

Odds - kick, drill, swim by 25

Even - Open (15 yards fast) - easy - close (15 yards fast)

450 yards

1350 cumulative yards

Main Set:

200 Pull @ :30 rest

2x 100’s @ base

2 x 75’s @ base

2 x 50’s @ base

2 x 25’s @ :20 rest

Last length of each distance FAST (not the pull)

700 yards

2050 cumulative yards

100 loosen easy choice

5 x 100’s fins on kick @ 2:00 or :30 rest as fast as possible average

200 warm down and done!

800 yards

2850 cumulative yards

Kiefer Swim Workout: Long

Download long swim workout PDF

Warm Up:

100 swim

100 kick

100 pull

100 swim

400 yards

400 cumulative yards

20 x 25’s @ base +:05 or :10 rest

Variable sprint pattern

1 - open

2 - close

3 - easy

4 - fast

500 yards

900 cumulative yards

12 x 75’s @ base +:15 or :10 rest

All the same non free stroke

Odds - kick, drill, swim by 25

Even - Open (15 yards fast) - easy - close (15 yards fast)

900 yards

1800 cumulative yards

Main Set:

2x

200 Pull @ :30 rest

2x 100’s @ base

2 x 75’s @ base

2 x 50’s @ base

2 x 25’s @ :20 rest

Last length of each distance FAST (not the pull)

1400 yards

3200 cumulative yards

100 loosen easy choice

5 x 100’s fins on kick @ 2:00 or :30 rest as fast as possible average

200 warm down and done!

800 yards

4000 cumulative yards