Kiefer Swim Workout: A Little Bit Of Everything

Focus: Shorter sets with specific foci.

Kiefer Swim Workout - Short

Download Short Swim Workout PDF Warm Up: 200 swim 100 pull 100 kick 200 IM drill-build by 25 600 yards 600 cumulative yards Main set: 12 x 50’s pull @ :05, :10, :15, :20 rest 1 - 6 breaths @ :05 rest 2 - 5 breaths @ :10 rest 3 - 4 breaths @ :15 rest 4 - 3 breaths @ :20 rest As you take less breaths by 50 take more rest. Repeat the 4 50’s three times to get your 12. Start with a higher or lower number of breaths as necessary. 600 yards 1200 cumulative yards 6 x 100’s @ :20 rest Odds freestyle distance per cycle OR catchup drill Evens IM descend 1-3 600 yards 1800 cumulative yards 3 x 200’s @ :20 rest 1 - first 50 fast 2 - second 50 fast 3 - third 50 fast 600 yards 2400 cumulative yards 16 x 25’s variable @ :10 rest (one round of 4 on each stroke) 1 - open (fast break out) 2 - close ( fast finish) 3 - all easy 4 - SPRINT 400 yards 2800 cumulative yards 100 easy pull recover 100 scull loosen 200 yards 3000 cumulative yards 200 Fast for time your choice either IM or freestyle max effort 200 yards 3200 cumulative yards 4 x 50’s easy @ :20 rest Odd kick Even backstroke swim 200 yards 3400 cumulative yards  

Kiefer Swim Workout - Long

Download Long Swim Workout PDF Warm Up: 300 swim 200 pull 100 kick 400 IM drill-kick-drill-build by 25 1000 yards 1000 cumulative yards Main set: 16 x 50’s pull @ :05, :10, :15, :20 rest 1 - 5 breaths @ :05 rest 2 - 4 breaths @ :10 rest 3 - 3 breaths @ :15 rest 4 - 2 breaths @ :20 rest As you take less breaths by 50 take more rest. Repeat the 4 50’s four times to get your 16. Start with a higher or lower number of breaths as necessary. 800 yards 1800 cumulative yards 8 x 100’s @ :20 rest Odds freestyle distance per cycle OR catchup drill Evens IM descend 1-4 800 yards 2600 cumulative yards 4 x 200’s @ :20 rest 1 - first 50 fast 2 - second 50 fast 3 - third 50 fast 4 - 200 fast for time 800 yards 3200 cumulative yards 16 x 25’s variable @ :10 rest (one round of 4 on each stroke) 1 - open (fast break out) 2 - close ( fast finish) 3 - all easy 4 - SPRINT 400 yards 3600 cumulative yards 200 easy pull recover 100 scull loosen 300 yards 3900 cumulative yards 400 Fast for time your choice either IM or freestyle max effort 400 yards 4300 cumulative yards 4 x 150’s easy @ :20 rest 50 backstroke, 50 kick, 50 freestyle 600 yards 4900 cumulative yards