Kiefer Swim Workout: Butterfly Bonanza
Swim Workouts
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September 23, 2016
Focus: Stroke focus with aerobic highlights.
Kiefer Swim Workout - Short
Download Short Swim Workout PDF
Warm Up:
200 swim
100 kick
100 pull
10 x 50’s Fish Flop all from a dive if possible, if not good solid wall pushes will suffice
Odds: seven underwater dolphin kick, fast butterfly to the wall, easy free back
Evens: underwater dolphin kick down, easy free back
All on :10 - :20 rest
900 yards
900 cumulative yards
Main:
2x
100 butterfly 25 kick - 50 drill - 25 swim @ :20 rest
200 free every fourth 25 sprint butterfly @ :20 rest
Focus on your drills, mix them up and do something different each round.
600 yards
1500 cumulative yards
2x
100 pull no interval prep
4 x 25’s tempo @ :05 rest
100 pull no interval prep
2 x 50’s @ base +:15 or :15 rest
Odd build
Even fast
800 yards
2300 cumulative yards
12 x 50’s @ base +:10 or :10 rest
Fins on, board optional
3 best effort
1 easy
600 yards
2900 cumulative yards
100 easy loosen
100 yards
3000 cumulative yards
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