Focus: Ride the slide of big sets with decreasing distance.
Kiefer Swim Workout - Short
Warm Up:
100 free
100 non-free
100 kick on back
100 free
100 IM drill
4 x 25 kick underwater - limit the breathing
4 x 25 one each stroke, build
700 yards
Main set:
300 moderate pull free with paddles, buoy, and swimmers snorkels - :15 rest
250 free or fly kick with fins on front or back - :15 rest
200 free with
parachute drag belt – if you don’t own a parachute, swim with paddles, but drag your legs – no kicking - :15 rest
150 build each 50 - your worst stroke - :20 rest
100 hard - your best stroke - :30 rest
50 race off the block - 1:00 rest
1050 yards
1750 cumulative yards
The below set should be completed by getting progressively faster as each distance gets shorter. Take :10 rest after each distance.
3 x 100 - #1 IM swim, #2 pull free with buoy and paddles, #3 kick with board
3 x 50 - #1 swim - no free, #2 pull free with buoy and paddles, #3 kick with board
3 x 25 - #1 swim - no free, #2 pull free with buoy and paddles, #3 kick with board - easy 25 kick back to the starting end
550 yards
2300 cumulative yards
Vertical kicking:
8 x :30 kick/:15 rest - kicking in place upright (in deeper water) - hands up out of the water
200 yards
2500 cumulative yards
25 fly build - 10 pool push-ups
25 back build - 10 real push-ups out on the deck
25 breast build - 10 pool dips (reverse direction of pool push-up)
25 free build - 10 pool push-ups
100 yards
2600 cumulative yards
200 easy
Kiefer Swim Workout - Long
Warm Up:
150 free
150 non-free
150 kick on back
150 free
200 IM drill
4 x 25 kick underwater - limit the breathing
4 x 25 one each stroke, build
1000 yards
Main set:
300 moderate pull free with paddles, buoy, and swimmers snorkels - :15 rest
250 free or fly kick with fins on front or back - :15 rest
200 free with
parachute drag belt – if you don’t own a parachute, swim with paddles, but drag your legs – no kicking - :15 rest
150 build each 50 - your worst stroke - :20 rest
100 hard - your best stroke - :30 rest
50 race off the block - 1:00 rest
1050 yards
2050 cumulative yards
The below set should be completed by getting progressively faster as each distance gets shorter. Take :10 rest after each distance.
3 x 300 - #1 IM swim, #2 pull free with buoy and paddles, #3 kick with board and fins
3 x 200 - #1 IM swim, #2 pull free with buoy and paddles, #3 kick with board and fins
3 x 100 - #1 IM swim, #2 pull free with buoy and paddles, #3 kick with board and fins
1800 yards
3850 cumulative yards
Vertical kicking:
10 x :30 kick/:15 rest - kicking in place upright (in deeper water) - hands up out of the water
250 yards
4100 cumulative yards
Work on distance per stroke and breath control in the below 50’s
2 x 50 free breathing every 5th stroke - :10 rest
2 x 50 free breathing every 7th stroke - :15 rest
2 x 50 free breathing every 9th stroke - :20 rest
300 yards
4400 cumulative yards
50 fly build - 10 pool push-ups
50 back build - 10 real push-ups out on the deck
50 breast build - 10 pool dips (reverse direction of pool push-up)
50 free build - 10 pool push-ups
200 yards
4600 cumulative yards
200 easy
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