Kiefer Background

Competitive Swimming Tips

Each swimming workout will have a shorter version and a longer version. Pick the version that suits you best or modify either workout so you can get the most out of your time in the water.

Warm up will never have written intervals. No one knows your body better than you so listen to what it has to say and rest accordingly. Rest intervals are provided for all sets following the warm up. This is only suggested rest and can be modified or put on an interval. We do not provide intervals because it would be impossible to suggest an interval that works for every swimmer.

Here's an example of interval swimming if you've never tried it before.  6 x 100 on :10 rest could be swum as 6 x 100 on 1:10 or 1:20 or 1:30 or 1:40 etc. In this case, instead of counting 10 seconds in between each 100, you would push off the wall every minute and twenty/thirty/forty seconds. When swimming with intervals instead of rest you should make it your goal to have equal segments of rest after each 100. In other words, you wouldn't want to come in on the 1:05 for the first two but then touch the wall on the 1:15, 1:17, 1:19 for the remaining 100's.

Kiefer will add the yardage in each set and list it below that set in italics. We will then list the total composite yards from each above set in italics below the set yardage. In this fashion, you can choose to swim the workout in the order it was written or pick and choose the sets you'd like to swim while planning the best workout for your needs.