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Focus:
Distance per cycle recovery with medley mid-distance.
Kiefer Swim Workout: Short
Download beginner swim workout PDF
Download short swim workout PDF
Warm Up:
300 free every fourth lap backstroke
One minute vertical flutter kick
200 pull
One minute vertical dolphin kick
500 yards
500 cumulative yards
20 x 25’s @ base +:05 or :10 rest
5 of each stroke
Drill - kick - drill - swim - fast!
500 yards
1000 cumulative yards
Main Set:
8 x 125 IMs @ base +:15
1 -2 50 fly, 25 back, 25 breast, 25 free
#2 faster than #1
3-4 25 fly, 50 back, 25 breast, 25 free
#4 faster than #3
5-6 25 fly, 25 back, 50 breast, 25 free
#6 faster than #5
7-8 25 fly, 25 back, 25 breast, 50 free
#8 faster than #7
1000 yards
1800 cumulative yards
10 x 50’s kick @ base +:20 or :10 rest
Odds FAST AVERAGE
Even recover
500 yards
2300 cumulative yards
100 right paddle, left fin freestyle
100 left paddle, right fin freestyle
100 paddles only
100 fins and paddles
400 yards
2700 cumulative yards
200 IM for time
200 yards
2900 cumulative yards
100 easy loosen
100 yards
3000 cumulative yards
Kiefer Swim Workout: Long
Download long swim workout PDF
Warm Up:
500 free every fourth lap backstroke
One minute vertical flutter kick
200 pull
One minute vertical dolphin kick
700 yards
700 cumulative yards
20 x 25’s @ base +:05 or :10 rest
5 of each stroke
Drill - kick - drill - swim - fast!
500 yards
1200 cumulative yards
Main Set:
8 x 125 IMs @ base +:15
1 -2 50 fly, 25 back, 25 breast, 25 free
#2 faster than #1
3-4 25 fly, 50 back, 25 breast, 25 free
#4 faster than #3
5-6 25 fly, 25 back, 50 breast, 25 free
#6 faster than #5
7-8 25 fly, 25 back, 25 breast, 50 free
#8 faster than #7
1000 yards
2200 cumulative yards
20 x 50’s kick @ base +:20 or :10 rest
Odds FAST AVERAGE
Even recover
1000 yards
3200 cumulative yards
100 right paddle, left fin freestyle
100 left paddle, right fin freestyle
100 paddles only
100 fins and paddles
400 yards
3600 cumulative yards
400 IM for time
400 yards
4000 cumulative yards
200 easy loosen
200 yards
4200 cumulative yards
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