Need help understanding certain words in this swim workout? View our swim workout terminology sheet for definitions.
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
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