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Focus: 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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