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Focus: Pushing the boundaries of interval training.
Kiefer Swim Workout - Short
Download short swim workout PDF
Warm Up:
100 free
100 pull
100 back
100 back pull
100 kick choice
500 yards
500 cumulative yard
4 x 50’s free descend 1-4 @ base +:10 or :10 rest
4 x 50’s kick descend 1-4 @ base +:15 or :10 rest
400 yards
900 cumulative yards
3x
100 free
200 free
Round One base +:20
Round Two base +:15
Round Three base +:10
That is per distance, not per 100. For example, if your 100 base is 1:30, round one would be a 100 on 1:50 and a 200 on 3:20. If you aren’t using interval training yet, try using your heart rate. Do all repeats on :10 rest and always amplify your effort/raise your heart rate on the 200. Descend everything 1-3.
900 yards
1800 cumulative yards
Pull:
2 x 150’s
2 x 100’s
2 x 50’s
All on base +:20 or :10 rest. The first distance is make the interval, the second is BEST EFFORT.
600 yards
2400 cumulative yards
200 easy recover
200 yards
2600 cumulative yards
Kiefer Swim Workout - Long
Download long swim workout PDF
Warm Up:
200 free
200 pull
100 back
100 back pull
200 kick choice
800 yards
800 cumulative yard
2 x
4 x 50’s free descend 1-4 @ base +:10 or :10 rest
4 x 50’s kick descend 1-4 @ base +:15 or :10 rest
800 yards
1600 cumulative yards
6x
100 free
200 free
Round One base +:20
Round Two base +:15
Round Three base +:10
That is per distance, not per 100. For example, if your 100 base is 1:30, round one would be a 100 on 1:50 and a 200 on 3:20. If you aren’t using interval training yet, try using your heart rate. Do all repeats on :10 rest and always amplify your effort/raise your heart rate on the 200. Descend everything 1-3.
1800 yards
3400 cumulative yards
Pull:
2 x 200’s
2 x 150’s
2 x 100’s
2 x 50’s
All on base +:20 or :10 rest. The first distance is make the interval, the second is BEST EFFORT.
800 yards
4200 cumulative yards
200 easy recover
200 yards
4400 cumulative yards
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