Kiefer Swim Workout: Burn Them Up

Focus: Race pace training with heart rate raising kick to mix it up.

Kiefer Swim Workout - Short

Download Short Swim Workout PDF Warm Up: 100 free 100 IM kick 100 IM Drill 100 pull 400 yards Main set: 16 x 25’s @ :10 odd freestyle even breaststroke drill, hands on chest wrapped up like a mummy, tuck elbows into ribs. Breath every other kick. Take your time. 400 yards 800 cumulative yards 3 x 150’s @ :20 rest descend 1-3 twice, 3 & 6 max effort 50 swim- 50 kick - 50 swim 450 yards 1250 cumulative yards 100 pull recover 100 yards 1350 cumulative yards 4 x 100’s @ :15 pick your focus, best effort on 2 of the following 4 100’s 1- free swim 2- free kick 3 - IM swim 4 - IM kick 400 yards 1750 cumulative yards 100 easy pull recover 100 yards 1850 cumulative yards 3 x 150’s @ : 20 rest descend to best effort 50 kick - 50 swim - 50 kick 450 yards 2300 cumulative yards 100 pull easy recover 100 yards 2400 cumulative yards  

Kiefer Swim Workout - Long

Download Long Swim Workout PDF Warm Up: 200 free 200 IM kick 200 IM Drill 200 pull 800 yards Main set: 20 x 25’s @ :10 odd freestyle even breaststroke drill, hands on chest wrapped up like a mummy, tuck elbows into ribs. Breath every other kick. Take your time. 500 yards 1300 cumulative yards 6 x 150’s @ :20 rest descend 1-3 twice, 3 & 6 max effort 50 swim- 50 kick - 50 swim 900 yards 2100 cumulative yards 200 pull recover 200 yards 2300 cumulative yards 4 x 100’s @ :15 twice Round one swim is best effort Round two kick is best effort 1- free swim 2- free kick 3 - IM swim 4 - IM kick 800 yards 3100 cumulative yards 200 easy pull recover 200 yards 3300 cumulative yards 3 x 150’s @ : 20 rest descend to best effort 50 kick - 50 swim - 50 kick 450 yards 3750 cumulative yards 250 pull easy recover 250 yards 4000 cumulative yards