Focus: Warm up for your race, warm down when you are done.
Kiefer Swim Workout - Short
Warm Up:
200 swim
100 free drill
100 flutter kick
200 IM drill, kick by 25
600 yards
600 cumulative yards
Main:
5 x 50’s @ base + :10
1 & 5 HR 140 - 150
2 & 4 HR 150 - 160
3 HR 160+
250 yards
850 cumulative yards
4 x 25’s speed work off
the blocks if you can, if not from a push
Sprint down, easy back
100 yards
950 cumulative yards
100 mixed choice working turns
100 yards
1050 cumulative yards
Take a five minute stretch break and determine what distance and stroke you are going to attack after finishing your meet warm up.
RACE TIME!
Give your best effort and be conscious of your end time and heart rate when you are done.
50-1650 yards
1100 - 2700 cumulative yards
Warm Down:
Heart rate control @ :10 rest
2 x 50’s heart rate 150-160
2 x 50’s heart rate 140-150
2 x 50’s heart rate 130-140
2 x 50’s easy slow choice
400 yards
1500 - 3100 cumulative yards
Kiefer Swim Workout - Long
Warm Up:
300 swim
200 free drill
100 flutter kick
400 IM drill, kick, drill, swim by 25
1000 yards
1000 cumulative yards
Main:
5 x 100’s @ base + :10
1 & 5 HR 140 - 150
2 & 4 HR 150 - 160
3 HR 160+
500 yards
1500 cumulative yards
4 x 25’s speed work off
the blocks if you can, if not from a push
Sprint down, easy back
100 yards
1600 cumulative yards
200 mixed choice working turns
200 yards
1800 cumulative yards
Take a five minute stretch break and determine what distance and stroke you are going to attack after finishing your meet warm up.
RACE TIME!
Give your best effort and be conscious of your end time and heart rate when you are done.
50-1650 yards
1650 - 3250 cumulative yards
Warm Down:
Heart rate control @ :10 rest
2 x 50’s heart rate 160+
2 x 50’s heart rate 150-160
2 x 50’s heart rate 140-150
2 x 50’s heart rate 130-140
2 x 50’s easy slow choice
500 yards
2150 - 3750 cumulative yards
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