Focus: Use this workout as a base builder to fast swimming!
Kiefer Swim Workout - Short
Download Short Swim Workout PDF
Warm Up:
100 free easy
100 free – alternating 25 left arm/25 right arm
200 IM – 25 kick/25 drill of each stroke
100 double-arm backstroke
200 IM – 25 drill/25 swim of each stroke
100 breaststroke – alternating 25 - 2 kicks with 1 pull/25 breaststroke arms with fly kick
800 yards
Main set:
4 x 50 fast fly kick on back with fins - :10 rest
200 yards
1000 cumulative yards
Complete the below set 3 times. Swim :02-:03 faster with each round.
200 free - :10 rest
150 IM - drop the free - :15 rest
1050 yards
2050 cumulative yards
4 x 75 pull with paddles and buoy completed as 25 build-up/25 hard/25 moderate - :15 rest
300 yards
2350 cumulative yards
5 x 50 hard – your choice of stroke – stopping every 12.5 yards for a quick :03 rest. Stay focused on only taking :03 rest and swimming fast - :15 rest after each 50
250 yards
2600 cumulative yards
200 easy
Kiefer Swim Workout - Long
Download Long Swim Workout PDF
Warm Up:
200 free easy
100 free – alternating 25 left arm/25 right arm
200 IM – 25 kick/25 drill of each stroke
100 double-arm backstroke
200 IM – 25 drill/25 swim of each stroke
100 breaststroke – alternating 25 - 2 kicks with 1 pull/25 breaststroke arms with fly kick
4 x 25 – one of each stroke
1000 yards
Main set:
4 x 50 fast fly kick on back with fins - :10 rest
200 yards
1200 cumulative yards
Complete the below set 4 times. Swim :02-:03 faster with each round.
200 free - :10 rest
150 IM - drop the free - :15 rest
1400 yards
2600 cumulative yards
8 x 75 pull with paddles and buoy completed as 25 build-up/25 hard/25 moderate - :15 rest
600 yards
3200 cumulative yards
6 x 50 hard – your choice of stroke – stopping every 12.5 yards for a quick :03 rest. Stay focused on only taking :03 rest and swimming fast - :15 rest after each 50
300 yards
3500 cumulative yards
8 x 75 kick with board and fins completed as 25 build-up/25 hard/25 moderate - :15 rest
600 yards
4100 cumulative yards
4 x 100 IM moderate, thinking about good form - alternating the order - #1 fly/back/breast/free, #2 back/breast/free/fly, etc. - :15 rest
400 yards
4500 cumulative yards
4 x 25 walk back sprints off the blocks – limit your breathing and focus on fast arms and a quick kick
100 yards
4600 cumulative yards
200 easy
Leave a Comment
Your email address will not be published. Required fields are marked *