Need help understanding certain words in this swim workout? View our
swim workout terminology sheet for definitions. Don’t have a base set yet?
Check out this post on how to get started today!
Focus: Control your speed on the mini sets, descend main.
Kiefer Swim Workout: Short
Download short swim workout PDF
Warm Up:
200 swim
300 kick (100 flutter, 100 dolphin, 100 breast)
100 pull
600 yards
600 cumulative yards
4 x 25’s mummy drill
4 x 50’s breaststroke swim, DPC down, build back
4 x 25’s dolphin kick with a board (hands at the bottom, face in the water, straight arms)
4 x 50’s fly drill down, build back
600 yards
1200 cumulative yards
Main Set:
4 x 100’s free (pull optional) Descend 1-4 @ base :15 or :20 rest
1 - DPC
2-4 descend, heart rate should START no lower than 150
400 yards
1600 cumulative yards
10 x 50’s kick/swim by 25
Odds - underwater dolphin kick, easy free
Evens - underwater pullouts, easy free
500 yards
1900 cumulative yards
6 x 50’s @ base +:10 or :10 rest (pull optional)
1-4 descend to fast
5 easy recover
6 faster than 4
300 yards
2200 cumulative yards
200 choice recover/warm down
200 yards
2400 cumulative yards
Kiefer Swim Workout: Long
Download long swim workout PDF
Warm Up:
300 swim
300 kick (100 flutter, 100 dolphin, 100 breast)
300 pull
900 yards
900 cumulative yards
2x
4 x 25’s mummy drill
4 x 50’s breaststroke swim, DPC down, build back
4 x 25’s dolphin kick with a board (hands at the bottom, face in the water, straight arms)
4 x 50’s fly drill down, build back
1200 yards
2100 cumulative yards
Main Set:
4 x 200’s free (pull optional) Descend 1-4 @ base :15 or :20 rest
1 - DPC
2-4 descend, heart rate should START no lower than 150
800 yards
2900 cumulative yards
10 x 50’s kick/swim by 25
Odds - underwater dolphin kick, easy free
Evens - underwater pullouts, easy free
500 yards
3400 cumulative yards
6 x 100’s @ base +:10 or :10 rest (pull optional)
1-4 descend to fast
5 easy recover
6 faster than 4
600 yards
4000 cumulative yards
200 choice recover/warm down
200 yards
4200 cumulative yards
Leave a Comment
Your email address will not be published. Required fields are marked *