Swim Workout Focus: Fun for freestylers! This freestyle intensive workout will help refresh your stroke and build endurance.
Kiefer Swim Workout – Short
Warm Up:
200 free
100 kick
200 IM drill of choice
100 kick
4 x 25 build, choice
700 yards
Main set:
Repeat the below set 2 times. Round #1 = kick, Round #2 = pull with
swim pull buoy and
hand paddles.
200 build - :20 rest
150 build - :15 rest
100 build - :10 rest
50 hard – 1:00 rest
1000 yards
1700 cumulative yards
Freestyle drills, moderate speed – take :10 rest after each 50:
2 x 50 streamline kick underwater
2 x 50 scull of choice
2 x 50 swim with a flipturn every 5 yards
2 x 50 spin drill (super-fast arms)
2 x 50 distance per stroke
500 yards
2200 cumulative yards
4 x 100 with fins and swimmers snorkel. A hard but maintainable pace, getting the same time for every 100 - :10 rest
400 yards
2600 cumulative yards
200 easy
Kiefer Swim Workout - Long
Warm Up:
200 free
100 kick
200 non-free
100 kick
200 IM drill of choice
100 kick
4 x 25 build, choice
1000 yards
Main set:
2 x 500 free
#1 breathing every 3rd/5th/7th stroke by 25 with the 4th length of each 100 scull – 1:00 rest
#2 negative split (2nd half faster than 1st half) until you reach race pace
1000 yards
2000 cumulative yards
Repeat the below set 3 times. Round #1 = kick, Round #2 = pull with buoy and paddles, Round #3 = swim.
200 build - :20 rest
150 build - :15 rest
100 build - :10 rest
50 hard – 1:00 rest
1500 yards
3500 cumulative yards
Freestyle drills, moderate speed – take :10 rest after each 50:
2 x 50 streamline kick underwater
2 x 50 scull of choice
2 x 50 swim with a flipturn every 5 yards
2 x 50 spin drill (super-fast arms)
2 x 50 distance per stroke
2 x 50 perfect swimming, from the block
600 yards
4100 cumulative yards
5 x 100 with fins and swimmers snorkel. A hard but maintainable pace, getting the same time for every 100 - :10 rest
500 yards
4600 cumulative yards
200 easy
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