Kiefer Swim Workout: It's Tough To Be A Swimmer

Need help understanding certain words in this swim workout? View our swim workout terminology sheet for definitions. Focus: Intensity, too late to alter course now…..

Kiefer Swim Workout

Download Kiefer Swim Workout PDF Warm Up: 100 swim 100 IM kick 100 IM drill 100 pull 400 yards 400 cumulative yards 4 x 50’s @ base +:10 or :15 rest 3 x 50’s @ base +:05 or :10 rest 2 x 50’s @ base or :05 rest 1 x 50 @ base -:05 500 yards 900 cumulative yards 200 pull loosen 200 yards 1100 cumulative yards 300 free @ base -:05 or :05 rest 4 x 50’s backstroke swim loosen @ :10 rest 200 free @ base or :10 rest 4 x 50’s backstroke loosen @ :10 rest 100 free @ base +:05 or :15 rest 1000 yards 2100 cumulative yards 200 prep choice, non free 200 yards 2300 cumulative yards 20 x 25’s @ base +:05 or :10 rest Odds FAST BEST EFFORT secondary (non free) Evens easy free 500 yards 2800 cumulative yards 200 easy 200 yards 3000 cumulative yards