Kiefer Swim Workout: Speedy Bursts!

Focus: Shorter sets with high speed intensity

Kiefer Swim Workout - Short

Download Short Swim Workout PDF Warm Up: 300 swim 200 pull 100 kick 600 yards 600 cumulative yards 20 x 25’s with fins @ :10 rest extended underwaters, go as far as you can each 25 5 fly 5 back 500 yards 1100 cumulative yards Main Set: 4 x 75’s @ :10 rest Odds freestyle descend by 25 Even backstroke recover, distance per cycle 300 yards 1400 cumulative yards 4 x 75’s @ :10 rest Odds freestyle descend by 25 Even 50 easy free, 25 fast secondary (non freestyle) 100 easy pull 400 yards 1800 cumulative yards 4 x 75’s @ :10 rest Odds free descend by 25 Even 25 easy free, 50 fast secondary 100 easy pull 400 yards 2200 cumulative yards 10 x 50’s kick with fins @ :10 rest Odds fast Evens easy 500 yards 2700 cumulative yards 100 choice, prep 100 fast secondary for time! 200 yards 2900 cumulative yards 200 choice cool down 200 yards 3100 cumulative yards

Kiefer Swim Workout - Long

Download Long Swim Workout PDF Warm Up: 300 swim 200 pull 100 kick 600 yards 600 cumulative yards 20 x 25’s with fins @ :10 rest extended underwaters, go as far as you can each 25 5 fly 5 back 500 yards 1100 cumulative yards Main Set: 8 x 75’s @ :10 rest Odds freestyle descend 1-4 Even backstroke recover, distance per cycle 600 yards 1700 cumulative yards 8 x 75’s @ :10 rest Odds freestyle descend 1-4 Even 50 easy free, 25 fast secondary (non freestyle) 200 easy pull 800 yards 2500 cumulative yards 8 x 75’s @ :10 rest Odds free descend 1-4 Even 25 easy free, 50 fast secondary 200 easy pull 800 yards 3300 cumulative yards 20 x 50’s kick with fins @ :10 rest Odds fast Evens easy 1000 yards 4300 cumulative yards 200 choice, prep 100 fast secondary for time! 300 yards 4600 cumulative yards 200 choice cool down 200 yards 4800 cumulative yards