Kiefer Swim Workout: Back To Base

Focus: Endurance and aerobic consistency

Kiefer Swim Workout - Short

Download Short Swim Workout PDF Warm Up: 300 free 2 x 50’s drill 2 x 50’s build 2 x 50’s open (fast breakouts) 2 x 50’s close (fast finish) Take 10 seconds rest after each 50, your choice of stroke 700 yards 700 cumulative yards 16 x 25’s 4 on each stroke @ :10 rest 1 - open (fast breakout) 2 - close (fast finish) 3 - easy free 4 - fast stroke 400 yards 1100 cumulative yards Main set: 3 x 100’s heart rate 150 @ :15 rest 2 x 150’s heart rate 150 @ :20 rest 200 easy pull recover 1 x 200 fast for time 1000 yards 2100 cumulative yards 12 x 50’s kick @ :10 rest First 25 fast, second 25 easy 600 yards 2700 cumulative yards 300 pull breathing every 5 strokes, cool down, distance per cycles 300 yards 3000 cumulative yards  

Kiefer Swim Workout - Long

Download Long Swim Workout PDF Warm Up: 300 free 3 x 50’s drill 3 x 50’s build 3 x 50’s open (fast breakouts) 3 x 50’s close (fast finish) Take 10 seconds rest after each 50, your choice of stroke 900 yards 900 cumulative yards 16 x 25’s 4 on each stroke @ :10 rest 1 - open (fast breakout) 2 - close (fast finish) 3 - easy free 4 - fast stroke 400 yards 1300 cumulative yards Main set: 4 x 100’s heart rate 150 @ :15 rest 3 x 200’s heart rate 150 @ :20 rest 2 x 300’s heart rate 150 @ :30 rest 200 easy pull recover 1 x 400 fast for time 2200 yards 3500 cumulative yards 12 x 50’s kick @ :10 rest First 25 fast, second 25 easy 600 yards 4100 cumulative yards 400 pull breathing every 5 strokes, cool down, distance per cycles 400 yards 4500 cumulative yards