Kiefer Swim Workout: Aerobic Free and IM

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Focus: Build your base while taking consideration for your transitions.

Kiefer Swim Workout - Short

Download Short Swim Workout PDF Warm Up: 100 swim 100 kick 100 pull 100 kick 100 IM drill 100 kick 600 yards 600 cumulative yards 2x 4 x 25 IM’s @ :10 rest Breakout one stroke butterfly, once cycle backstroke, one stroke breaststroke, and one cycle freestyle to get you through a 25. Make adjustments with your underwater dolphin kicks (7 max) and excellent distance per cycle. 3 x 100’s descend 1-3 @ base +:10 or :10 rest 800 yards 1400 cumulative yards 3x 50’s @ base +:15 or :10 rest 1 - fly/back 2 - back/breast 3 - breast/free 200 @ base +:20 or :15 rest Your choice IM or 50 free/50 secondary pattern 200 pull no interval 550 yards 1950 cumulative yards 500 fin kick, 75 flutter kick - 25 fast underwater dolphin kick Best effort 500 yards 2450 cumulative yards  

Kiefer Swim Workout - Long

Download Long Swim Workout PDF Warm Up: 200 swim 100 kick 200 pull 100 kick 200 IM drill 100 kick 900 yards 900 cumulative yards 3x 4 x 25 IM’s @ :10 rest Breakout one stroke butterfly, once cycle backstroke, one stroke breaststroke, and one cycle freestyle to get you through a 25. Make adjustments with your underwater dolphin kicks (7 max) and excellent distance per cycle. 3 x 100’s descend 1-3 @ base +:10 or :10 rest 1200 yards 2100 cumulative yards 3x 3x 50’s @ base +:15 or :10 rest 1 - fly/back 2 - back/breast 3 - breast/free 200 @ base +:20 or :15 rest Your choice IM or 50 free/50 secondary pattern 200 pull no interval 1650 yards 3750 cumulative yards 1000 fin kick, 75 flutter kick - 25 fast underwater dolphin kick Best effort 1000 yards 4750 cumulative yards