Kiefer Swim Workout: Burn The Bird

Swim Workouts | November 28, 2016

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

Focus: Overcoming lethargy post-Thanksgiving feast.

Kiefer Swim Workout - Short

Download Short Swim Workout PDF Warm Up: 100 swim 100 kick 100 pull 100 IM drill 100 pull 100 kick 100 swim 700 yards 700 cumulative yards 9 x 75’s Descending 1-3 3x Round One: 25 free 25 kick 25 free @ base +:10 or :15 rest Round two: 25 kick 25 free 25 kick @ base +:15 or :15 rest Round three: 25 back 25 kick 25 back @ base +:15 or :15 rest Take a 25 easy 700 yards 1400 cumulative yards 6 x 100’s pull descend by rounds of two all @ base :15 or :20 rest 1-2: heart rate 130-140 3-4: heart rate 140-150 5-6: heart rate 150+ 600 yards 2000 cumulative yards 200 drill work secondary. So non freestyle. Your choice 200 yards 2200 cumulative yards 500 every fourth 25 secondary best effort So 75 free, 25 non free, going for you best possible time. 500 yards 2700 cumulative yards 20 x 25’s @ :10 rest long cool down Odds freestyle Even scull 500 yards 3200 cumulative yards 100 loosen choice 100 yards 3300 cumulative yards

Kiefer Swim Workout - Long

Download Long Swim Workout PDF Warm Up: 100 swim 100 kick 100 pull 100 IM drill 100 pull 100 kick 100 swim 700 yards 700 cumulative yards 9 x 150’s Descending 1-3 3x Round One: 50 free 50 kick 50 free @ base +:10 or :15 rest Round two: 50 kick 50 free 50 kick @ base +:15 or :15 rest Round three: 50 back 50 kick 50 back @ base +:15 or :15 rest 1350 yards 2050 cumulative yards 6 x 200’s pull descend by rounds of two all @ base :15 or :20 rest 1-2: heart rate 130-140 3-4: heart rate 140-150 5-6: heart rate 150+ 1200 yards 3250 cumulative yards 200 drill work secondary. So non freestyle. Your choice 200 yards 3450 cumulative yards 1000 every fourth 25 secondary best effort So 75 free, 25 non free, going for you best possible time. 1000 yards 4450 cumulative yards 20 x 25’s @ :10 rest long cool down Odds freestyle Even scull 500 yards 4950 cumulative yards 200 loosen choice 200 yard 5150 cumulative yards