Kiefer Weekly Swim Workout: Aerobic Base

Focus: Yards up! Quality and quantity.

Kiefer Swim Workout - Short

Download Short Swim Workout PDF Warm Up: 200 free 100 kick 300 yards 300 cumulative yards 2x everything rest :10 50 - extension kick (on your side, kicking in the middle of the lane, attempting to touch your toes to the laneline in front of and behind you with each leg extension) 25 - Surf kick (head up, hands surfing on top of the water in front of you) 50 - Right arm freestyle down, left arm back 25 - SPRINT! 300 yards 600 cumulative yards Main set: 6 x 50’s @:10 rest control and check your heartrate 1 - heartrate 130 1 - HR 140 1 - HR 150 1 - HR 160 1 - Max effort 1 - easy 300 yards 900 cumulative yards 500 streamline kick on your back with fins fast for time. Best effort! 500 yards 1400 cumulative yards 4 x 75’s w/paddles @ :10 50 free, 25 breast (don’t rush, strong smooth strokes) 300 yards 1700 cumulative yards TAKE YOUR TIME HERE 200 Wearing your right paddle and left fin, stretch out and match a kick with hand entry 200 Wearing your left paddle and right fin 400 yards 2100 cumulative yards 200 free best effort, for time, fins/paddles optional 200 yards 2300 cumulative yards 20 x 25’s @:10 rest Odds freestyle Evens backstroke Match your strokes/cycles i.e. you took 12 strokes on the first 25 free, try to take 12 strokes backstroke on number two. 500 yards 2800 cumulative yards

Kiefer Swim Workout - Long

Download Long Swim Workout PDF Warm Up: 300 free 200 kick 500 yards 500 cumulative yards 4x everything rest :10 50 - extension kick (on your side, kicking in the middle of the lane, attempting to touch your toes to the laneline in front of and behind you with each leg extension) 25 - Surf kick (head up, hands surfing on top of the water in front of you) 50 - Right arm freestyle down, left arm back 25 - SPRINT! 600 yards 1100 cumulative yards Main set: 12 x 50’s @:10 rest control and check your heartrate 2 - heartrate 130 2 - HR 140 2 - HR 150 2 - HR 160 2 - Max effort 2 - easy 600 yards 1700 cumulative yards 500 streamline kick on your back with fins fast for time. Best effort! 500 yards 2200 cumulative yards 8 x 75’s w/paddles @ :10 50 free, 25 breast (don’t rush, strong smooth strokes) 600 yards 2800 cumulative yards TAKE YOUR TIME HERE 200 Wearing your right paddle and left fin, stretch out and match a kick with hand entry 200 Wearing your left paddle and right fin 400 yards 3200 cumulative yards 500 free best effort, for time, fins/paddles optional 500 yards 3700 cumulative yards 20 x 25’s @:10 rest Odds freestyle Evens backstroke Match your strokes/cycles i.e. you took 12 strokes on the first 25 free, try to take 12 strokes backstroke on number two. 500 yards 4200 cumulative yards