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Focus: 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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