Kiefer Swim Workout: Butterfly Bonanza

Focus: Stroke focus with aerobic highlights. Kiefer Swim Workout - Short Download Short Swim Workout PDF Warm Up: 200 swim 100 kick 100 pull 10 x 50’s Fish Flop all from a dive if possible, if not good solid wall pushes will suffice Odds: seven underwater dolphin kick, fast butterfly to the wall, easy free back Evens: underwater dolphin kick down, easy free back All on :10 - :20 rest 900 yards 900 cumulative yards Main: 2x 100 butterfly 25 kick - 50 drill - 25 swim @ :20 rest 200 free every fourth 25 sprint butterfly @ :20 rest Focus on your drills, mix them up and do something different each round. 600 yards 1500 cumulative yards 2x 100 pull no interval prep 4 x 25’s tempo @ :05 rest 100 pull no interval prep 2 x 50’s @ base +:15 or :15 rest Odd build Even fast 800 yards 2300 cumulative yards 12 x 50’s @ base +:10 or :10 rest Fins on, board optional 3 best effort 1 easy 600 yards 2900 cumulative yards 100 easy loosen 100 yards 3000 cumulative yards  

Kiefer Swim Workout - Long

Download Long Swim Workout PDF Warm Up: 300 swim 200 kick 100 pull 10 x 50’s Fish Flop all from a dive if possible, if not good solid wall pushes will suffice Odds: seven underwater dolphin kick, fast butterfly to the wall, easy free back Evens: underwater dolphin kick down, easy free back All on :10 - :20 rest 1100 yards 1100 cumulative yards Main: 4x 100 butterfly 25 kick - 50 drill - 25 swim @ :20 rest 200 free every fourth 25 sprint butterfly @ :20 rest Focus on your drills, mix them up and do something different each round. 1200 yards 2300 cumulative yards 4x 200 pull no interval prep 4 x 25’s tempo @ :05 rest 2 x 50’s @ base +:15 or :15 rest Odd build Even fast 1600 yards 3900 cumulative yards 20 x 50’s @ base +:10 or :10 rest Fins on, board optional 3 best effort 1 easy 1000 yards 4900 cumulative yards 200 easy loosen 200 yards 5100 cumulative yards