Kiefer Swim Workout: Happy Fourth!

Need help understanding certain words in this swim workout? View our swim workout terminology sheet for definitions. Focus: Descending rounds of four.

Kiefer Swim Workout: Short

Download short swim workout PDF Warm Up: 100 free 100 back 100 im drill 100 im kick 100 free pull 100 back pull 600 yards 600 cumulative yard 4 x 300’s descend 1-4 freestyle @ base + :10 per 100 or :20 rest 1200 yards 1800 cumulative yards 4 x 200’s fin kick @ base +:15 or :15 rest descend 1-4 800 yards 2600 cumulative yards 4 x 100 IM’s @ base +:15 or :10 rest descend 1-4 400 yards 3000 cumulative yards 4 x 50’s warm down recover your choice no interval 200 yards 3200 cumulative yards  

Kiefer Swim Workout: Long

Download long swim workout PDF Warm Up: 100 free 100 back 100 im drill 100 im kick 100 free pull 100 back pull 600 yards 600 cumulative yard 4 x 400’s descend 1-4 freestyle @ base +:10 per 100 or :20 rest 1600 yards 2200 yards 4 x 300 IM’s descend 1-4 @ base +:15 per 100 or :15 rest 1200 yards 3400 cumulative yards 4 x 200’s fin kick descend 1-4 @ base +:10 or :10 rest 800 yards 4200 cumulative yards 4 x 100’s primary non free descend 1-4 @ base +:20 or :20 rest 400 yards 4600 yards 4 x 50’s cool down your choice no interval 200 yards 4800 cumulative yards