Kiefer Swim Workout: Technique and Speed

Focus: Working on technique then hang on to it for some fast bursts of speed!

Kiefer Swim Workout - Short

Download Short Swim Workout PDF Warm Up: 200 Swim 200 IM kick 100 IM Drill 100 pull 600 yards Main set: 10 x 25s dolphin kick with a board (snorkel optional) @ :10 rest Hold the bottom of the board, arms straight, face in the water 100 pull 4 x 25’s variable @ :15 rest 1- half fast fly/half easy free 2 - half easy free/half fast fly 3 - 25 easy free 4 - 25 fast fly 10 x 25s breaststroke kick, no board, hands on shoulders breath, kick, stretch @ :10 rest 100 pull 4 x 25’s variable @ :15 rest 1- half fast breast/half easy free 2 - half easy free/half fast breast 3 - 25 easy free 4 - 25 fast breast 10 x 25s w/fins flutter kick in a streamline underwater. No dolphin. @ :10 rest 100 pull 4 x 25’s variable @ :15 rest 1- half fast/half easy 2 - half easy/half fast 3 - 25 easy free 4 - 25 fast free 1350 yards 1950 cumulative yards 4 x 100’s @ :15 rest 50 free, 50 back counting strokes and trying to make them equal by 50 800 yards 2450 cumulative yards 200 IM or 200 Free Best effort 200 yards 2650/4050 cumulative yards 200 pull recover 200 yards 2850 cumulative yards  

Kiefer Swim Workout - Long

Download Long Swim Workout PDF Warm Up: 300 Swim 200 IM kick 100 IM Drill 200 pull 800 yards Main set: 10 x 25s dolphin kick with a board (snorkel optional) @ :10 rest Hold the bottom of the board, arms straight, face in the water 200 pull 4 x 50’s variable @ :15 rest 1- 25 fast fly/25 easy free 2 - 25 easy free/25 fast fly 3 - 50 easy free 4 - 50 fast fly 10 x 25s breaststroke kick, no board, hands on shoulders breath, kick, stretch @ :10 rest 200 pull 4 x 50’s variable @ :15 rest 1- 25 fast breast/25 easy free 2 - 25 easy free/25 fast breast 3 - 50 easy free 4 - 50 fast breast 10 x 25s w/fins flutter kick in a streamline underwater. No dolphin. @ :10 rest 200 pull 4 x 50’s variable @ :15 rest 1- 25 fast free/25 easy free 2 - 25 easy free/25 fast free 3 - 50 easy free 4 - 50 fast free 1950 yards 2750 cumulative yards 8 x 100’s @ :15 rest 50 free, 50 back counting strokes and trying to make them equal by 50 800 yards 3550 cumulative yards 400 IM or 500 Free Best effort 400/500 yards 3950/4050 cumulative yards 400 pull recover 400 yards 4350/4450 cumulative yards