Kiefer Swim Workout: Work It Out

Focus: Controlled intensity plus base building.

Kiefer Swim Workout - Short

Warm Up: 100 free 100 IM kick 100 IM drill 300 yards 300 cumulative yards 2 x 50 kick/drill @ base + :10 or :10 rest 50 drill/swim @ base + :10 or :10 rest 100 build to sprint freestyle @ base + :10 or :10 rest 400 yards 700 cumulative yards Main: 4 x 100’s @ base +:20 or :20 rest 75 free 25 weak stroke 100 pull easy recover 4 x 100’s @ base + :15 or :15 rest 75 free 25 primary 100 easy pull recover 1000 yards 1700 cumulative yards 500 fin kick for time, no board. Flutter or dolphin, streamline on your back, excellent underwaters is a MUST 500 yards 2300 cumulative yards 20 x 25’s five on each stroke, 10 seconds rest, cool down 1 - kick 2 & 3 drill 4 - swim 5 - scull 500 yards 2700 cumulative yards 100 loosen 100 yards 2800 cumulative yards  

Kiefer Swim Workout - Long

Warm Up: 200 free 200 IM kick 200 IM drill 600 yards 600 cumulative yards 5 x 50 kick/drill @ base + :10 or :10 rest 50 drill/swim @ base + :10 or :10 rest 100 build to sprint freestyle @ base + :10 or :10 rest 1000 yards 1600 cumulative yards Main: 4 x 150’s @ base +:20 or :20 rest 100 free 50 weak stroke 200 pull easy recover 4 x 150’s @ base + :15 or :15 rest 100 free 50 primary 200 easy pull recover 1600 yards 3200 cumulative yards 1000 fin kick for time, no board. Flutter or dolphin, streamline on your back, excellent underwaters is a MUST 1000 yards 4200 cumulative yards 20 x 25’s five on each stroke, 10 seconds rest, cool down 1 - kick 2 & 3 drill 4 - swim 5 - scull 500 yards 4700 cumulative yards 200 loosen 200 yards 4900 cumulative yards