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Kiefer Swim Workout: Broken Mile

Kiefer Swim Workout: Broken Mile
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! Free Swim Workout: Broken MileFocus: Solid warm up with a broken 1650 stuck in. I’ve done several broken miles in my life but not this way, thanks to a friend for the variation.

Kiefer Swim Workout: Short

Download short swim workout PDF Warm Up: 100 swim 100 pull 100 kick 100 swim 400 yards 400 cumulative yards 4 x75’s @ base +:15 or :10 rest 1- kick, drill, swim 2 - swim, build, fast 3 - fast, kick, drill 4 - perfect, fast, perfect 300 yards 700 cumulative yards Main Set: Two options. One: take :05 rest after each distance, subtract :50 from your final time. Two: take :10 rest after each distance, subtract 1:40 from your final time. Broken 1650! Begin with 11 laps (275), then 10 (250), 9 (225), 8 (200), 7 (175), 6 (150), 5 (125), 4 (100), 3 (75), 2 (50), 1 (25) Write down your time! 1650 yards 2350 cumulative yards 100 loosen pull 200 yards 2450 cumulative yards 6x 50’s kick no board @ base +:20 or :15 rest Odds - first 25 underwater Evens - second 25 underwater 300 yards 2750 cumulative yards 150 loosen 2900 cumulative yards

Kiefer Swim Workout: Long

Download long swim workout PDF Warm Up: 200 swim 200 pull 100 kick 200 swim 200 pull 100 kick 1000 yards 1000 cumulative yards 8 x75’s @ base +:15 or :10 rest mix strokes by sets of four if you choose 1- kick, drill, swim 2 - swim, build, fast 3 - fast, kick, drill 4 - perfect, fast, perfect 600 yards 1600 cumulative yards Main Set: Two options. One: take :05 rest after each distance, subtract :50 from your final time. Two: take :10 rest after each distance, subtract 1:40 from your final time. Broken 1650! Begin with 11 laps (275), then 10 (250), 9 (225), 8 (200), 7 (175), 6 (150), 5 (125), 4 (100), 3 (75), 2 (50), 1 (25) Write down your time! 1650 yards 3250 cumulative yards 200 loosen pull 200 yards 3450 cumulative yards 10 x 50’s kick no board @ base +:20 or :15 rest Odds - first 25 underwater Evens - second 25 underwater 500 yards 3950 cumulative yards 150 loosen 4100 cumulative yards
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