Kiefer Swim Workout: Speedy Bursts!

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Kiefer Swim Workout: Speedy Bursts!

Kiefer Swim Workout: Speedy Bursts!

Kiefer Swim Workout Speedy BurstsFocus: 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

About Emily Milak

Emily Milak is a lifetime competitive swimmer living in Southeastern Wisconsin. Emily is a US National Team champion, NCAA champion, and USMS champion with extensive coaching experience. She is a product development consultant at Kiefer.

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I've been a swimmer my whole life. My parents started me with lessons as a three-year-old and by five, I had joined my first team. I started swimming year-round at eight and by thirteen, I was qualified for Junior Nationals. By fifteen, I was a member of the US National Junior Team (National 'B' Team) and a Senior National Qualifier. I attended my first Olympic Trials in 2000 and finished third in the 200 butterfly. I am a US National Champion, three-time NCAA Champion, NCAA record holder, and was a member of the US National 'A' Team for five years. I've competed in two World Championships, two Duel in the Pools, a Pan Pacific Championship where I earned a bronze medal in the 200 fly, and competitor in the Goodwill Games. I love to swim and love to coach. I have been working with 12 & Unders for the past ten years including a lengthy stint as the head age group coach in Houston, TX with the toughest bunch of little swimmers I have ever had the privilege of working with. Now I am a mom who swims! I substitute coach and swim master's. I have only competed at one Master's Nationals, but walked away a two-time champion.

2 Comments
  • Emily Milak says:

    Prep means whatever the swimmers feel like they need to do to be ready to go fast. And you are correct on your distance per cycle interpretation.

  • Paula Peckham says:

    On the lines that say “100 choice, prep” then “100 secondary for time!”; what do you mean by “prep?” And, on the backstroke recover line where it says “distance per cycle,” do you mean for them to try to get the most mileage out of each stroke?

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