Kiefer Swim Workout: Distance IM

Focus: Beast mode! Get tough and work through, build that base!

Kiefer Swim Workout - Short

Download Short Swim Workout PDF

Warm Up: 100 Free 100 IM Kick 100 IM Drill 100 pull 400 yards 400 cumulative yards Main set: 600 IM ( 6 x 100 IMs consecutively, no breaks) Consistent effort, good turns, strong breakouts, hold heart rate 150 600 yards 1000 cumulative yards 20 x 50’s @ :10 rest 3 on each stroke: one kick, one drill, one swim 2 on each stroke: one perfect technique, one fast 200 pull recover 1200 yards 2200 cumulative yards 500 IM for time 50 fly, 100 back, 150 breast, 200 free 100 pull recover, breathe every three strokes 600 yards 2800 cumulative yards 200 IM drill slow perfect 4 x 50’s @ :10 Descend 1-4 Weak stroke (worst stroke) 400 yards 3200 cumulative yards 200 easy choice cool down 3400 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 800 cumulative yards Main set: 1000 IM ( 10 x 100 IMs consecutively, no breaks) Consistent effort, good turns, strong breakouts, hold heart rate 150 1000 yards 1800 cumulative yards 20 x 50’s @ :10 rest 3 on each stroke: one kick, one drill, one swim 2 on each stroke: one perfect technique, one fast 200 pull recover 1200 yards 3000 cumulative yards 500 IM for time 50 fly, 100 back, 150 breast, 200 free 300 pull recover, breathe every three strokes 800 yards 3800 cumulative yards 200 IM drill slow perfect 4 x 50’s @ :10 Descend 1-4 Weak stroke (worst stroke) 400 yards 4200 cumulative yards 8 x 50’s @ :15 rest Odds easy choice Evens IM order fast for time (ie one 50 of each stroke) 400 yards 4600 cumulative yards 200 easy choice cool down 4800 cumulative yards