Focus: Keeping your heart rate elevated and consistent in-between hard bursts.
Kiefer Swim Workout - Short
Download Short Swim Workout PDF
Warm Up:
200 free
8 x 50’s @ :10 rest
4 kick/drill IM order
4 drill/swim IM order
600 yards
600 cumulative yards
Main:
200 Pull @ base + :10 rest or :20 rest
2 x 150’s pull @ base +:05 rest or :15 rest
3 x 100’s @ base or :10 rest
4 x 50’s @ base -:05 rest or :05 rest
1000 yards
1600 cumulative yards
4 x 25’s primary non free @ base or :05 rest
100 kick/drill by 25 @ base +:20 or :20 rest
2 x 50’s
fin kick fast average @ base or :05 rest
100 backstroke recover @ base +:20 or :20 rest
400 yards
2000 cumulative yards
2x
Last 25 of each distance fast primary non free, the remainder moderate free, eerything base +:05 or :10 rest
25
50
75
100
500 yards
2500 cumulative yards
10 x 50’s @ :10 rest
Scull down, underwater recovery freestyle back (head down dog paddle, arms stay submerged)
500 yards
3000 cumulative yards
Kiefer Swim Workout - Long
Download Long Swim Workout PDF
Warm Up:
300 free
12 x 50’s @ :10 rest
4 kick/drill IM order
4 drill/swim IM order
4 build IM order
900 yards
900 cumulative yards
Main:
200 Pull @ base + :10 rest or :20 rest
2 x 150’s pull @ base +:05 rest or :15 rest
3 x 100’s @ base or :10 rest
4 x 50’s @ base -:05 rest or :05 rest
1000 yards
1900 cumulative yards
8 x 25’s primary non free @ base or :05 rest
100 kick/drill by 25 @ base +:20 or :20 rest
4 x 50’s
fin kick fast average @ base or :05 rest
100 backstroke recover @ base +:20 or :20 rest
600 yards
2500 cumulative yards
200 Pull @ base + :10 rest or :20 rest
2 x 150’s pull @ base +:05 rest or :15 rest
3 x 100’s @ base or :10 rest
4 x 50’s @ base -:05 rest or :05 rest
1000 yards
3500 cumulative yards
4x
Last 25 of each distance fast primary non free, the remainder moderate free, eerything base +:05 or :10 rest
25
50
75
100
1000 yards
4500 cumulative yards
10 x 50’s @ :10 rest
Scull down, underwater recovery freestyle back (head down dog paddle, arms stay submerged)
500 yards
5000 cumulative yards
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