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Focus: Gradually swim and climb towards your goal.
Kiefer Swim Workout: Short
Warm Up:
200 swim
200 kick
200 pull
600 yards
900 cumulative yards
20 x 25’s @ :35 or :10 rest
Odds underwater dolphin kick
Every second butterfly drill
Every fourth butterfly swim
500 yards
1100 cumulative yards
Main Set:
18 x 100’s @ base or :10 rest
75 free moderate, 25 secondary (non free) fast
800 yards
1900 cumulative yards
8 x 75’s pull @ base +:15 or :10 rest
DPC - try to match your cycle count each 25
25 free, 25 back, 25 free
600 yards
2500 cumulative yards
Choice for time best non freestyle stroke
50 fast or 100 fast
Use the
pool starting blocks if you have the opportunity
50-100 cumulative yards
2550-2600 cumulative yards
200 warm down
200 yards
2750-2800 cumulative yards
Kiefer Swim Workout: Long
Warm Up:
300 swim
300 kick
300 pull
900 yards
900 cumulative yards
20 x 25’s @ :35 or :10 rest
Odds underwater dolphin kick
Every second butterfly drill
Every fourth butterfly swim
500 yards
1400 cumulative yards
Main Set:
15 x 100’s @ base or :10 rest
75 free moderate, 25 secondary (non free) fast
1500 yards
2900 cumulative yards
12 x 75’s pull @ base +:15 or :10 rest
DPC - try to match your cycle count each 25
25 free, 25 back, 25 free
900 yards
3800 cumulative yards
Choice for time best non freestyle stroke
50 fast or 100 fast
Use the
pool starting blocks if you have the opportunity
50-100 cumulative yards
3850-3900 cumulative yards
200 warm down
200 yards
4050-4100 cumulative yards
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