Focus: Building your base with stroke foci built in.
Kiefer Swim Workout - Short
Download Short Swim Workout PDF
Warm Up:
200 swim
2 x 100’s @ :10
50 kick, 50 swim
2 x 100’s @ :10 pull
75 free, 25 back
600 yards
600 cumulative yards
Main(s):
6 x 75’s’s
3 - 25 back, 25 free, 25 back @ base + :15 or :15 rest
Descend 1-3
3 - 25 free, 25 back, 25 free @ base or :10 rest
Descend 1-3
450 yards
1050 cumulative yards
Ladder down pull (optional), 75 free 25 back. Strong on the backstroke.
300 :15 rest
200 :10 rest
100
600 yards
1650 cumulative yards
2x
Intervals: base +10 or :10 rest
50 - kick/drill
50 - drill/swim
3 x 50’s free descend 1- 3
50 - butterfly FAST
600 yards
2250 cumulative yards
5 x 100’s
fin kick board optional @ base + :20 or :15 rest
1 fast
1 easy
2 fast
1 easy
500 yards
2750 cumulative yards
150 easy choice
150 yards
2900 cumulative yards
Kiefer Swim Workout - Long
Download Long Swim Workout PDF
Warm Up:
200 swim
4 x 100’s @ :10
50 kick, 50 swim
4 x 100’s @ :10 pull
75 free, 25 back
1000 yards
1000 cumulative yards
Main(s):
6 x 150’s
3 - 50 back, 50 free, 50 back @ base + :15 or :15 rest
Descend 1-3
3 - 50 free, 50 back, 50 free @ base or :10 rest
Descend 1-3
900 yards
1900 cumulative yards
Ladder down pull (optional), 75 free 25 back. Strong on the backstroke.
400 :20 rest
300 :15 rest
200 :10 rest
100
1000 yards
2900 cumulative yards
3 x
Intervals: base +10 or :10 rest
50 - kick/drill
50 - drill/swim
3 x 50’s free descend 1- 3
50 - butterfly FAST
900 yards
3800 cumulative yards
10 x 100’s
fin kick board optional @ base + :20 or :15 rest
1 easy
1 fast
1 easy
2 fast
1 easy
3 fast
1 easy
1000 yards
4800 cumulative yards
200 easy choice
200 yards
5000 cumulative yards
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