Kiefer Swim Workout: Aerobic and Anaerobic

Focus: Moderate longer distances mixed up with short speed bursts.

Kiefer Swim Workout - Short

Download Short Swim Workout PDF Warm Up: 150 free 150 fly kick, drill, swim by 50 150 free 150 back kick, drill, swim by 50 150 free 150 breast kick, drill, swim by 50 900 yards 900 cumulative yards Main set: 6 x 100’s pull @ :10 rest maintain heart rate 150 600 yards 1500 cumulative yards 4 x 25’s as fast as possible, max effort @ :30 your choice of stroke 200 easy choice 300 yards 1800 cumulative yards 10 x 50’s kick with fins @ :10 rest maintain heart rate 150 500 yards 2300 cumulative yards 4 x 50’s kick with fins best average :30 rest 200 easy choice swim no fins 400 yards 2700 cumulative yards 4 x 50’s swim @ :10 rest maintain heart rate 150 200 yards 2900 cumulative yards 50 fast for time your choice of stroke 150 easy recover 200 yards 3100 cumulative yards  

Kiefer Swim Workout - Long

Download Long Swim Workout PDF Warm Up: 150 free 150 fly kick, drill, swim by 50 150 free 150 back kick, drill, swim by 50 150 free 150 breast kick, drill, swim by 50 900 yards 900 cumulative yards Main set: 6 x 200’s pull @ :10 rest maintain heart rate 150 1200 yards 2100 cumulative yards 4 x 25’s as fast as possible, max effort @ :30 your choice of stroke 200 easy choice 300 yards 2400 cumulative yards 10 x 100’s kick with fins @ :10 rest maintain heart rate 150 1000 yards 3400 cumulative yards 4 x 50’s kick with fins best average :30 rest 200 easy choice swim no fins 400 yards 3800 cumulative yards 8 x 50’s swim @ :10 rest maintain heart rate 150 400 yards 4200 cumulative yards 100 fast for time your choice of stroke 200 easy recover 300 yards 4500 cumulative yards