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Focus:
Straight distance challenges followed by a matching broken set.
Kiefer Swim Workout: Short
Download short swim workout PDF
Warm Up:
400 swim every fourth 25 backstroke
100 pull
100 kick
600 yards
600 cumulative yards
4 x 75’s kick with a snorkel no board @ base +:30 or :10 rest
300 yards
900 cumulative yards
Main Set:
200 free @ base or :20 rest (target heart rate 160, 80% effort)
2 x 100 IM’s kick/drill @ base +:20 or :20 rest
4 x 50’s free @ base or :10 rest beat your 200 time
5 x 50’s kick @ base +:20 or :20 rest build
50 easy
900 yards
1800 cumulative yards
100 free @ :30 rest (target heart rate 160, 80% effort)
200 pull breathing 5, 7, 9 by 50 @ :30 rest
4 x 25’s @ base or :10 rest beat your 100 time
4 x 25’s @:30 or :10 rest
Alternating sprint FAST and easy
500 yards
2400 cumulative yards
200 loosen cool down
200 yards
2600 cumulative yards
Kiefer Swim Workout: Long
Download long swim workout PDF
Warm Up:
400 swim every fourth 25 backstroke
200 pull
200 kick
800 yards
800 cumulative yards
8 x 75’s kick with a snorkel no board @ base +:30 or :10 rest
600 yards
1400 cumulative yards
Main Set:
400 free @ base or :20 rest (target heart rate 160, 80% effort)
2 x 200 IM’s kick/drill @ base +:20 or :20 rest
4 x 100’s free @ base or :10 rest beat your 400 time
5 x 50’s kick @ base +:20 or :20 rest build
50 easy
1500 yards
2900 cumulative yards
200 free @ :30 rest (target heart rate 160, 80% effort)
300 pull breathing 5, 7, 9 by 50 @ :30 rest
4 x 50’s @ base or :10 rest beat your 200 time
8 x 25’s @:30 or :10 rest
Alternating sprint FAST and easy
900 yards
3800 cumulative yards
200 loosen cool down
200 yards
4000 cumulative yards
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