Download Short Swim Workout PDFWarm Up:
200 swim
4 x 50’s pull @ :10 rest
4 x 50’s kick @ :10 rest
600 yards
600 cumulative yards
8 x 50’s @ :10 rest
Odds secondary drill
Even freestyle perfect technique
Butterfly - doubles
Back - right arm down, left arm back
Breast - one stroke breast, one stroke fly
400 yards
1000 cumulative yards
6 x 100’s @ base +:15 or :10 rest
Last 25 fast secondary
1000 yards
1600 cumulative yards
12 x 25’s pull @ base +:10 or :05 rest
Odds free
Even backstroke
300 yards
1900 cumulative yards
3 x 50’s secondary @ base +:10 or :10 rest
200 pull recover
3 x 50’s secondary @ base +:05 or :05 rest
200 pull recover
50’s should be high intensity. The interval should be challenging on the first round of five and hard on the second round of five. Think of this as a 100 of stroke and then holding on for one more 50 to build that endurance.
1000 yards
2900 cumulative yards
100 easy recover
100 yards
3000 cumulative yards
Kiefer Swim Workout - Long
Download Long Swim Workout PDFWarm Up:
400 swim
4 x 100’s pull @ :10 rest
4 x 50’s kick @ :10 rest
1000 yards
1000 cumulative yards
10 x 50’s @ :10 rest
Odds secondary drill
Even freestyle perfect technique
Butterfly - doubles
Back - right arm down, left arm back
Breast - one stroke breast, one stroke fly
500 yards
1500 cumulative yards
10 x 100’s @ base +:15 or :10 rest
Last 25 fast secondary
1000 yards
2500 cumulative yards
20 x 25’s pull @ base +:10 or :05 rest
Odds free
Even backstroke
500 yards
3000 cumulative yards
2 x
5 x 50’s secondary @ base +:10 or :10 rest
200 pull recover
5 x 50’s secondary @ base +:05 or :05 rest
200 pull recover
50’s should be high intensity. The interval should be challenging on the first round of five and hard on the second round of five. Think of this as a 200 of stroke and then holding on for one more 50 to build that endurance.
1800 yards
4800 cumulative yards
200 easy recover
200 yards
5000 cumulative yards
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