Need help understanding certain words in this swim workout? View our swim workout terminology sheet for definitions.
Focus: Underwaters, all the way through, think about getting past the flags on each wall or further!
Kiefer Swim Workout - Short
Download Short Swim Workout PDF
Warm Up:
100 free
4 x 50’s kick IM order
8 x 25’s drill down, swim back 2 of each stroke
100 pull
600 yards
600 cumulative yards
3x (IM order by round)
75 drill, kick, swim by 25 @ +:10 or :10 rest
75 drill, perfect, fast by 25 @ +:10 or :10 rest
1 x 150’s 100 free, 50 stroke @ +15 or :10 rest best effort
1350 yards
1950 cumulative yards
12 x 50’s pull @ +:10 or :10 rest
3 - breathing every third stroke
3 - every fifth
3 - every seventh
3 - every ninth
600 yards
2550 cumulative yards
10 x 25’s underwater work,
fins on @ :05 rest for the unders and 1:00 after each easy free
4 underwater dolphin kick
1 easy free
4 underwater flutter only kick
1 easy free
Repeat twice to get your 20
250 yards
2800 cumulative yards
200 easy recover
200 yards
3000 cumulative yards
Kiefer Swim Workout - Long
Download Long Swim Workout PDF
Warm Up:
200 free
4 x 50’s kick IM order
8 x 25’s drill down, swim back 2 of each stroke
200 pull
800 yards
800 cumulative yards
3x (IM order by round)
75 drill, kick, swim by 25 @ +:10 or :10 rest
75 drill, perfect, fast by 25 @ +:10 or :10 rest
4 x 150’s 100 free, 50 stroke @ +15 or :10 rest descend 1-4
2250 yards
3050 cumulative yards
12 x 50’s pull @ +:10 or :10 rest
3 - breathing every third stroke
3 - every fifth
3 - every seventh
3 - every ninth
600 yards
3650 cumulative yards
20 x 25’s underwater work,
fins on @ :05 rest for the unders and 1:00 after each easy free
4 underwater dolphin kick
1 easy free
4 underwater flutter only kick
1 easy free
Repeat twice to get your 20
500 yards
4150 cumulative yards
250 easy recover
250 yards
4400 cumulative yards
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