Kiefer Swim Workout: Race Pace Simulation

Focus: Get your speed up and hold it for your goal distance via broken swims

Kiefer Swim Workout - Short

Download Short Swim Workout PDF Warm Up: 200 Swim 100 IM Kick 100 pull 400 yards 400 cumulative yards Main set: 3 x 100’s 25 kick, 25 drill, 50 distance per cycle @ :10 rest 200 pull @ :20 4 x 50’s variable speed @ :15 1- 25 fast/25 easy 2- 25 easy/25 fast 3- all easy 4- all fast 100 kick @ :15 800 yards 1200 cumulative yards 50 200 race pace into a 50 active recovery :30 4 x 25’s race pace @:20 rest 50 recovery 100 at 200 race pace @:30 100 easy 450 yards 1650 cumulative yards 50 race pace into a 50 active recovery @:30 3 x 50’s race pace @:10 rest 100 recover easy 350 yards 2000 cumulative yards 8 x 50’s pull distance per cycle @:10 400 yards 2400 cumulative yards 200 mixed scull stretch out and relax 2600 cumulative yards  

Kiefer Swim Workout Long

Download Long Swim Workout PDF Warm Up: 300 Swim 200 IM Kick 200 pull 700 yards 700 cumulative yards Main set: 3 x 100’s 25 kick, 25 drill, 50 distance per cycle @ :10 rest 200 pull @ :20 4 x 50’s variable speed @ :15 1- 25 fast/25 easy 2- 25 easy/25 fast 3- all easy 4- all fast 100 kick @ :15 800 yards 1500 cumulative yards 2x 50 200 race pace into a 50 active recovery :30 4 x 25’s race pace @:20 rest 50 recovery 100 at 200 race pace @:30 100 easy 900 yards 2400 cumulative yards 2x 50 race pace into a 50 active recovery @:30 3 x 50’s race pace @:10 rest 100 recover easy 700 yards 3100 cumulative yards 10 x 50’s pull distance per cycle @:10 500 yards 3600 cumulative yards 300 mixed scull stretch out and relax 3900 cumulative yards