Kiefer Swim Workout: Freestyle Kick

Need help understanding certain words in this swim workout? View our swim workout terminology sheet for definitions. Don’t have a base set yet? Check out this post on how to get started today! Focus: Technique based training.

Kiefer Swim Workout: Short

Download beginner swim workout PDF Download short swim workout PDF Warm Up: 300 free 4x 50 extension kick on :10 rest (the 50 itself should take around 1 minute or more if you are doing it correctly) 25 surf kick @ :10 rest 50 drill right arm only down, left arm only back @ :10 rest 25 SPRINT @ :20 rest 900 yards 900 cumulative yards 10 x 50’s @ descending interval Ex. 2 @ 1:00, 2 @ :55, 2 @ :50, 2 @ :45, 2 @ :40 Start at :05 over your base and subtract :05 for each set of two Rest based, descend by sets of two 1-5 500 yards 1400 cumulative yards Main Set: 500 streamline flutter kick for time. Focus on underwaters passed the flags off every wall. 500 yards 1900 cumulative yards 6 x 75’s paddles only @ base +:15 or :10 rest 25 free, 25 back, 25 free 4500 yards 2350 cumulative yards 100 right paddle, left fin 100 left paddle, right fin 200 swim 2550 cumulative yards 200 free for time 200 yards 2750 cumulative yards 200-400 loosen warm down 200-400 yards 2950-3150 cumulative yards  

Kiefer Swim Workout: Long

Download long swim workout PDF Warm Up: 300 free 4x 50 extension kick on :10 rest (the 50 itself should take around 1 minute or more if you are doing it correctly) 25 surf kick @ :10 rest 50 drill right arm only down, left arm only back @ :10 rest 25 SPRINT @ :20 rest 900 yards 900 cumulative yards 10 x 50’s @ descending interval Ex. 2 @ 1:00, 2 @ :55, 2 @ :50, 2 @ :45, 2 @ :40 Start at :05 over your base and subtract :05 for each set of two Rest based, descend by sets of two 1-5 500 yards 1400 cumulative yards Main Set: 500 streamline flutter kick for time. Focus on underwaters passed the flags off every wall. 500 yards 1900 cumulative yards 12 x 75’s paddles only @ base +:15 or :10 rest 25 free, 25 back, 25 free 900 yards 2800 cumulative yards 200 right paddle, left fin 200 left paddle, right fin 400 swim 3200 cumulative yards 500 free for time 500 yards 3700 cumulative yards 200-400 loosen warm down 200-400 yards 3900-4100 cumulative yards