Kiefer Swim Workout: Get Up and Go

Focus: Move your body! Variable speed to improve your aerobic capacity

Kiefer Swim Workout - Short

Download Short Swim Workout PDF Warm Up: 100 Swim 100 Kick 100 Back 100 Pull 100 IM Drill 500 yards Main set: 16 x 25’s freestyle @:05 rest #1 - half fast half easy #2 - half easy half fast #3 - all easy #4 - all fast 400 yards 900 cumulative yards 12 x 50’s (One round of each stroke, exclude free) @:10 rest #1 - half fast half easy #2 - half easy half fast #3 - all easy #4 - all fast 600 yards 1500 cumulative yards 4 x 100’s IM @:15 rest #1 - half fast half easy #2 - half easy half fast #3 - all easy #4 - all fast 400 yards 1900 cumulative yards 400 pull easy alternate 100 free 100 back 400 yards 2300 cumulative yards 4 x 75’s pull @:15 rest Breath control 5 breaths first 25, 4 breaths second 25, 3 breaths third 25 Adjust breaths to create a challenge for your level 300 yards 2600 cumulative yards 100 easy 100 yards 2700 cumulative yards  

Kiefer Swim Workout - Long

Download Long Swim Workout PDF Warm Up: 2x 100 Swim 100 Kick 100 Back 100 Pull 100 IM Drill 1000 yards Main set: 20 x 25’s freestyle @:05 rest #1 - half fast half easy #2 - half easy half fast #3 - all easy #4 - all fast 500 yards 1500 cumulative yards 12 x 50’s (One round of each stroke, exclude free) @:10 rest #1 - half fast half easy #2 - half easy half fast #3 - all easy #4 - all fast 600 yards 2100 cumulative yards 8 x 100’s IM @:15 rest #1 - half fast half easy #2 - half easy half fast #3 - all easy #4 - all fast 800 yards 2900 cumulative yards 4 x 200’s free @:20 rest #1 - half fast half easy #2 - half easy half fast #3 - all easy #4 - all fast 800 yards 3700 cumulative yards 400 pull easy alternate 100 free 100 back 400 yards 4100 cumulative yards 8 x 75’s pull @:15 rest Breath control 5 breaths first 25, 4 breaths second 25, 3 breaths third 25 Adjust breaths to create a challenge for your level 600 yards 4700 cumulative yards 200 easy 200 yards 4900 cumulative yards