Focus: Improving your best non-free stroke and giving your practice some variety. I call this your secondary stroke.
Kiefer Swim Workout - Short
Download Short Swim Workout PDF
Warm Up:
200 free
400 IM Drill-Kick-Drill-Swim by 25
600 yards
600 cumulative yards
Main set:
16 x 25’s variable speed pattern @ :10 rest
Secondary non free
1 - open
2 - close
3 - easy
4 - fast
400 yards
1000 cumulative yards
Pick either the fly/back set of the breast set, not both:
Fly/Back:
6 x 75’s with fins @:20 rest
2x
1 - 25 secondary, 25 free, 25 underwater dolphin kick
2 - 25 free, 25 underwater dolphin kick, 25 secondary
3 - 25 underwater dolphin kick, 25 secondary, 25 free
450 yards
1450 cumulative yards
Breast:
6 x 75’s @ :15 rest
2 x
1 - 25 breast, 25 free, 25 underwater pull outs
2- 25 free, 25 underwater pull outs, 25 breast
3 - 25 underwater pull outs, 25 breast, 25 free
450 yards
1450 cumulative yards
8 x 50’s pull @ :10 rest
Odd breathe every third stroke
Even breathe every fifth
400 yards
1850 cumulative yards
3 x 150’s descend 1-3 @ :15
50 free, 50 kick, 50 secondary
Descend to best effort on 3!
450 yards
2300 cumulative yards
100 easy relaxed free
100 scull
100 distance per cycle back
100 kick
400 yards
2700 cumulative yards
Kiefer Swim Workout - Long
Download Long Swim Workout PDF
Warm Up:
300 free
200 free drill
100 pull
400 IM Drill-Kick-Drill-Swim by 25
1000 yards
1000 cumulative yards
Main set:
16 x 25’s variable speed pattern @ :10 rest
Secondary non free
1 - open
2 - close
3 - easy
4 - fast
400 yards
1400 cumulative yards
Pick either the fly/back set of the breast set, not both:
Fly/Back:
12 x 75’s with fins @:20 rest
4x
1 - 25 secondary, 25 free, 25 underwater dolphin kick
2 - 25 free, 25 underwater dolphin kick, 25 secondary
3 - 25 underwater dolphin kick, 25 secondary, 25 free
900 yards
2300 cumulative yards
Breast:
12 x 75’s @ :15 rest
3 x
1 - 25 breast, 25 free, 25 underwater pull outs
2- 25 free, 25 underwater pull outs, 25 breast
3 - 25 underwater pull outs, 25 breast, 25 free
900 yards
2300 cumulative yards
12 x 50’s pull @ :10 rest
Odd breathe every third stroke
Even breathe every fifth
600 yards
2900 cumulative yards
6 x 150’s descend 1-3 twice @ :15
50 free, 50 kick, 50 secondary
Descend to best effort on 3 and 6!
900 yards
3800 cumulative yards
100 easy relaxed free
100 scull
100 distance per cycle back
100 kick
400 yards
4200 cumulative yards
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