Kiefer Swim Workout: Attention To Detail

Focus: Don’t forget to train other strokes!

Kiefer Swim Workout - Short

Download Short Swim Workout PDF Warm Up: 200 swim 100 kick 200 pull 500 yards 500 cumulative yards Main set: 5 x 100’s @ :15 rest 75 backstroke, 25 breast or fly drill 500 yards 1000 cumulative yards 20 x 25’s with paddles @ :10 Odds backstroke Evens breaststroke 200 kick your choice with a board 700 yards 1700 cumulative yards 5 x 50’s @ :05 rest Backstroke swim, heart rate 150 200 easy pull 5 x 50’s @ :10 best non freestyle stroke fast/best average 200 easy pull 900 yards 2600 cumulative yards 8 x 50’s freestyle with fins, overkick legs, distance per cycle arms @ :10 rest 400 yards 3000 cumulative yards 100 easy choice 100 yards 3100 cumulative yards

Kiefer Swim Workout - Long

Download Long Swim Workout PDF Warm Up: 300 swim 200 kick 300 pull 800 yards 800 cumulative yards Main set: 10 x 100’s @ :15 rest 75 backstroke, 25 breast or fly drill 1000 yards 1800 cumulative yards 20 x 25’s with paddles @ :10 Odds backstroke Evens breaststroke 200 kick your choice with a board 700 yards 2500 cumulative yards Repeat the following set twice 5 x 50’s @ :05 rest Backstroke swim, heart rate 150 200 easy pull 5 x 50’s @ :10 best non freestyle stroke fast/best average 200 easy pull 1800 yards 4300 cumulative yards 8 x 50’s freestyle with fins, overkick legs, distance per cycle arms @ :10 rest 400 yards 4700 cumulative yards 200 easy choice 200 yards 4900 cumulative yards