Focus: Technique and strength. (View
backstroke and
butterfly stroke series, too.)
Kiefer Swim Workout - Short
Download Short Swim Workout PDF
Warm Up:
200 choice swim
100 breast kick
300 yards
300 cumulative yards
20 x 25’s @ base +:10 or :10 rest
5 - mummy drill
5 - one pull, two kick breast
5 - double underwater pull outs
5 - perfect technique breast swim
500 yards
800 cumulative yards
10 x 50’s @ :10 rest
Start under
the flags, not at the wall. Jump off the bottom from a wide legged squat into a tight streamline, legs squeezing together, toes pointed, before returning to squat position. Repeat 10 consecutive jumps trying to remain straight up and down, if you are moving forward or backward with your jumps try to tighten up your body as you push up. Try to jump off and land on ONE spot.
After 10 jumps, strong breast swim to a good finish, then easy 25 free to return you to the start wall.
500 yards
1300 cumulative yards
Main:
5 x 100’s breaststroke kick to swim, kick is distance per, swim is strong, last 200 for time. Everything on base +:20 or :10 rest
100 kick
75 kick
25 swim
50 kick
50 swim
25 kick
75 swim
100 swim best effort
500 yards
1800 cumulative yards
4 x 100’s pull, last 25 breast @ base +:15 or :10 rest
400 yards
2200 cumulative yards
4 x 75’s @ :10 rest warm down
50 scull
25 swim
300 yards
2500 cumulative yards
Kiefer Swim Workout - Long
Download Long Swim Workout PDF
Warm Up:
400 choice swim
200 breast kick
600 yards
600 cumulative yards
20 x 25’s @ base +:10 or :10 rest
5 - mummy drill
5 - one pull, two kick breast
5 - double underwater pull outs
5 - perfect technique breast swim
500 yards
1100 cumulative yards
16 x 50’s @ :10 rest
Start under
the flags, not at the wall. Jump off the bottom from a wide legged squat into a tight streamline, legs squeezing together, toes pointed, before returning to squat position. Repeat 10 consecutive jumps trying to remain straight up and down, if you are moving forward or backward with your jumps try to tighten up your body as you push up. Try to jump off and land on ONE spot.
After 10 jumps, strong breast swim to a good finish, then easy 25 free to return you to the start wall.
800
1900 cumulative yards
Main:
5 x 200’s breaststroke kick to swim, kick is distance per, swim is strong, last 200 for time. Everything on base +:20(per 100 so :40 total for a 200) or :20 rest
200 kick
150 kick
50 swim
100 kick
100 swim
50 kick
150 swim
200 swim best effort
1000 yards
2900 cumulative yards
8 x 100’s pull, last 25 breast @ base +:15 or :10 rest
800 yards
3700 cumulative yards
12 x 75’s @ :10 rest warm down
50 scull
25 swim
900 yards
4600 cumulative yards
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