Kiefer Swim Workout: Up and Down

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Focus: Be flexible, if the set calls for sprints, sprint! Be able to transition to aerobic and bring it all back together again.

Kiefer Swim Workout - Short

Warm Up: 200 free 4 x 50’s kick IM order 2 x 100’s pull 8 x 25’s underwater dolphin kick down, backstroke swim back 800 yards 800 cumulative yards What’s this?! A surprise call to action! Yes! Step up to the block you have a 100 your choice of stroke, fast for time! GO! 200 easy loosen 300 yard 1300 cumulative yards 3 x 200’s @ base + :30 or :30 rest #1: 75 free moderate, 25 fast secondary (non free) #2: Fins on! 75 kick, 25 backstroke all heart rate 150+ #3: Paddles optional, best effort freestyle swim 600 yards 1900 cumulative yards 8 x 50’s @ :10 rest Odds breast kick Evens pull 400 yards 2300 cumulative yards 2 x Each distance on the same interval. Heart rate zone 150+ Example: 25, 50, 75 @ :50. Recover on the 25, work the 50, sprint the 75, repeat. Pick a challenging interval! 25 50 75 300 yards 2600 cumulative yards 100 easy swim loosen 2700 cumulative yards  

Kiefer Swim Workout - Long

Warm Up: 200 free 4 x 50’s kick IM order 2 x 100’s pull 8 x 25’s underwater dolphin kick down, backstroke swim back 200 pull 1000 yards 1000 cumulative yards What’s this?! A surprise call to action! Yes! Step up to the block you have a 100 your choice of stroke, fast for time! GO! 200 easy loosen 300 yard 1300 cumulative yards 3 x 400’s @ base + :30 or :30 rest #1: 75 free moderate, 25 fast secondary (non free) #2: Fins on! 75 kick, 25 backstroke all heart rate 150+ #3: Paddles optional, best effort freestyle swim 1200 yards 2500 cumulative yards 12 x 50’s @ :10 rest Odds breast kick Evens pull 600 yards 3100 cumulative yards 4 x Each distance on the same interval. Heart rate zone 150+ Example: 25, 50, 75 @ :50. Recover on the 25, work the 50, sprint the 75, repeat. Pick a challenging interval! 25 50 75 600 yards 3700 cumulative yards 300 easy swim loosen 4000 cumulative yards