Kiefer Swim Workout: Labor Day Laps

Focus: Enjoy a workout full of variety on this holiday!

Kiefer Swim Workout - Short

Download Short Swim Workout PDF Warm Up: 200 free easy 300 IM - 25 kick/25 drill/25 swim of each stroke 100 double arm backstroke 4 x 25 – one of each stroke, build 700 yards Main set: 2 x 100 free best interval you can hold getting :05 rest, 4 butterfly kicks off each wall 2 x 50 fly kick on back - :05 rest 2 x 100 = 75 free build/25 fly hard - :10 rest 2 x 50 back kick - :05 rest 2 x 100 = 50 free moderate/50 back hard - :10 rest 2 x 50 breast kick with board - :05 rest 2 x 100 = 50 free build/50 breast hard - :10 rest 2 x 50 free kick with board - :05 rest 2 x 100 free hard - :10 rest 1400 yards 2100 cumulative yards 300 pull with swimmers snorkel, paddles and buoy - :15 rest 300 yards 2400 cumulative yards 8 x 25 swim your choice of stroke - odds = 6 pool push-ups facing edge of pool, evens = 6 pool dips facing center of pool 200 yards 2600 cumulative yards 200 easy

Kiefer Swim Workout - Long

Download Long Swim Workout PDF Warm Up: 400 free easy 400 IM - 25 kick/50 drill/25 swim of each stroke 100 double arm backstroke 4 x 25 – one of each stroke, build 1000 yards Main set: 3 x 100 free best interval you can hold getting :05 rest, 4 butterfly kicks off each wall 3 x 50 fly kick on back - :05 rest 3 x 100 = 75 free build/25 fly hard - :10 rest 3 x 50 back kick - :05 rest 3 x 100 = 50 free moderate/50 back hard - :10 rest 3 x 50 breast kick with board - :05 rest 3 x 100 = 50 free build/50 breast hard - :10 rest 3 x 50 free kick with board - :05 rest 3 x 100 free hard - :10 rest 2100 yards 3100 cumulative yards 300 pull with swimmers snorkel, paddles and buoy - :15 rest 300 pull with paddles only, completed as 100 catch-up stroke/100 - 6 kicks per 1 stroke/100 build - :15 rest 200 scull 800 yards 3900 cumulative yards 2 x 75 hard, favorite non-free stroke - :20 rest 2 x 25 free, hard - :15 rest 2 x 75 hard, least favorite non-free stroke - :20 rest 2 x 25 choice, hard - :15 rest 400 yards 4300 cumulative yards 12 x 25 swim, your choice of stroke – odds = 6 pool push-ups facing edge of pool, evens = 6 pool dips facing center of pool 300 yards 4600 cumulative yards 200 easy