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Focus: Transitions and flipturns.
Kiefer Swim Workout - Short
Download Short Swim Workout PDF
Warm Up:
200 swim
4 x 50’s one of each stroke, kick/drill by 25
200 pull
600 yards
600 cumulative yards
10 x 50’s freestyle @ base +:10 or :10 rest
Flip turn every five strokes
No breathing on the last stroke before you flip or the first stroke after
500 yards
900 cumulative yards
6 x 100’s @ base +:15 or :15 rest
All flip turns underwater, this will make your interval more challenging. No ducks! Keep those bottoms and feet underwater at your walls
600 yards
1500 cumulative yards
Open and Close
If you are able to use
the starting blocks and dive, do so. If not work EXCELLENT breakouts. These are essentially broken 50’s.
Begin on
the starting blocks/pushing off the wall with a fast breakout to 15 yards. Pause and reset yourself, race your turn and breakout again to 15 yards. Pause and reset. Scull on top of the water in a stagnant position. Race your finish. That is one 50.
20 x 50’s Open and close, 5 on each stroke
1000 yards
2500 cumulative yards
8 x 50’s kick, fins only, no
board.
NO ARM STROKES, ZERO, NONE
Kick with your arms at your side on your belly the whole time. Work your core on flipturns, stay tight and small. Roll to breath. No arm strokes. Push off in a streamline, drop your hands to your sides.
400 yards
2900 cumulative yards
100 loosen swim
100 yards
3000 cumulative yards
Kiefer Swim Workout - Long
Download Long Swim Workout PDF
Warm Up:
300 swim
4 x 50’s one of each stroke, kick/drill by 25
200 pull
4 x 50’s kick descend 1-4
900 yards
900 cumulative yards
10 x 50’s freestyle @ base +:10 or :10 rest
Flip turn every five strokes
No breathing on the last stroke before you flip or the first stroke after
500 yards
1400 cumulative yards
10 x 100’s @ base +:15 or :15 rest
All flip turns underwater, this will make your interval more challenging. No ducks! Keep those bottoms and feet underwater at your walls
1000 yards
2400 cumulative yards
Open and Close
If you are able to use
the starting blocks and dive, do so. If not work EXCELLENT breakouts. These are essentially broken 50’s.
Begin on
the starting blocks/pushing off the wall with a fast breakout to 15 yards. Pause and reset yourself, race your turn and breakout again to 15 yards. Pause and reset. Scull on top of the water in a stagnant position. Race your finish. That is one 50.
20 x 50’s Open and close, 5 on each stroke
1000 yards
3400 cumulative yards
8 x 150’s kick, fins only, no
board.
NO ARM STROKES, ZERO, NONE
Kick with your arms at your side on your belly the whole time. Work your core on flipturns, stay tight and small. Roll to breath. No arm strokes. Push off in a streamline, drop your hands to your sides.
1200 yards
4600 cumulative yards
200 loosen swim
200 yards
4800 cumulative yards
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