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Focus: Focused springs with ample recovery time.
Kiefer Swim Workout - Short
Download Short Swim Workout PDF
Warm Up:
300 swim
200 kick
200 IM drill - swim by 25
700 yards
700 cumulative yards
5 x 100’s descend 1-3 ascend 4-5 @ base +:10 or :10 rest
500 yards
1300 cumulative yards
Main Set:
100 drill prep no interval
4 x 25’s choice fast @ 1:00
Perfect breakouts, maintain speed through the finish
200 pull
4 x 50’s choice fast @ 2:00 (I want everyone getting at least 1:00 rest between 50’s add time if you need to)
200 pull
700 yards
2000 cumulative yards
Fins on
10 x 50’s kick @ base +:20 or :10 rest
Odds FAST
Even easy
500 yards
2500 cumulative yards
200 easy warm down
200 yards
2700 cumulative yards
Kiefer Swim Workout - Long
Download Long Swim Workout PDF
Warm Up:
300 swim
200 drill
100 kick
400 IM drill - kick - drill - swim by 25
1000 yards
1000 cumulative yards
5 x 100’s descend 1-3 ascend 4-5 @ base +:10 or :10 rest
500 yards
1500 cumulative yards
Main Set:
2x
100 drill prep no interval
4 x 25’s choice fast @ 1:00
Perfect breakouts, maintain speed through the finish
200 pull
4 x 50’s choice fast @ 2:00 (I want everyone getting at least 1:00 rest between 50’s add time if you need to)
200 pull
1400 yards
2900 cumulative yards
Fins on
20 x 50’s kick @ base +:20 or :10 rest
Odds FAST
Even easy
1000 yards
3900 cumulative yards
200 easy warm down
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