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Kiefer Swim Workout: Control

Kiefer Swim Workout: Control
Need help understanding certain words in this swim workout? View our swim workout terminology sheet for definitions. Kiefer Swim Workout ControlFocus: Negative split.

Kiefer Swim Workout - Short

Download short swim workout PDF Warm Up: 100 swim 100 kick 100 pull 100 swim 400 yards 400 cumulative yards 2x 4 x 25’s variable sprint pattern @ :10 rest 4 x 50’s kick descend 1-4 @ :10 rest 2 x 100’s build to fast finish @ :15 rest 1000 yards 1400 cumulative yards Main Set: Everything negative split, so the second half faster than the first half. This doesn’t mean you go easy, then fast. I want your heart rate in the 140-150 zone and then 150+ for the second half, none of this should be easy cruising unless it says exactly that. 2 x 100’s kick @ base +:30 or :10 rest 300 pull @ base +:10 or :15 rest 100 easy cruise 200 @ base +:10 or :15 rest 100 easy cruise 900 yards 2300 cumulative yards 16 x 25’s secondary non freestyle @ base +:10 or :10 rest 1 - drill 2 - kick 3 - drill 4 - swim build 400 yards 2700 cumulative yards 200 easy 200 yards 2900 cumulative yards  

Kiefer Swim Workout - Long

Download long swim workout PDF Warm Up: 200 swim 200 kick 200 pull 200 swim 800 yards 800 cumulative yards 2x 4 x 25’s variable sprint pattern @ :10 rest 4 x 50’s kick descend 1-4 @ :10 rest 2 x 100’s build to fast finish @ :15 rest 1000 yards 1800 cumulative yards Main Set: Everything negative split, so the second half faster than the first half. This doesn’t mean you go easy, then fast. I want your heart rate in the 140-150 zone and then 150+ for the second half, none of this should be easy cruising unless it says exactly that. 2x 2 x 100’s kick @ base +:30 or :10 rest 300 pull @ base +:10 or :15 rest 100 easy cruise 200 @ base +:10 or :15 rest 100 easy cruise 1800 yards 3600 cumulative yards 20 x 25’s secondary non freestyle @ base +:10 or :10 rest 1 - drill 2 - kick 3 - drill 4 - swim build 500 yards 4100 cumulative yards 200 easy 200 yards 4300 cumulative yards
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