Kiefer Swim Workout: Limited Free

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: Can you handle it? Less than 50% of this workout is freestyle.

Kiefer Swim Workout: Short

Download short swim workout PDF Warm Up: 100 back 100 free 100 back 3 x 150’s on :10 rest one of each stroke, no free 75 kick/75 drill 750 yards 750 cumulative yards 10 x 50’s @ base +:10 or :10 rest Odds: backstroke drill right arm only down/left arm only back Evens: Underwater dolphin kick, perfect technique backstroke back 500 yards 1250 cumulative yards Main Set: 4 x 50’s backstroke, 10 underwater dolphin kicks off each wall @ base +:15 or :15 rest 200 backstroke negative split 400 yards 1650 cumulative yards 4 x 50’s IM order swim @ base +:10 or :10 rest 100 IM fast 300 yards 1950 cumulative yards 3 x 50’s pull distance per cycle @ base +:10 or :10 rest 200 descend by 50’s 350 yards 2300 cumulative yards 3 x 100’s recover @ :10 rest 25 free 25 scull 25 back 25 scull 300 yards 2600 cumulative yards  

Kiefer Swim Workout: Long

Download long swim workout PDF Warm Up: 100 back 100 free 100 back 3 x 150’s on :10 rest one of each stroke, no free 75 kick/75 drill 750 yards 750 cumulative yards 20 x 50’s @ base +:10 or :10 rest Odds: backstroke drill right arm only down/left arm only back Evens: Underwater dolphin kick, perfect technique backstroke back 1000 yards 1750 cumulative yards Main Set: 2x 4 x 50’s backstroke, 10 underwater dolphin kicks off each wall @ base +:15 or :15 rest 200 backstroke negative split 800 yards 2550 cumulative yards 2 x 4 x 50’s IM order swim @ base +:10 or :10 rest 100 IM fast 600 yards 3150 cumulative yards 6 x 50’s pull distance per cycle @ base +:10 or :10 rest 300 descend by 100 600 yards 3750 cumulative yards 3 x 100’s recover @ :10 rest 25 free 25 scull 25 back 25 scull 300 yards 4050 cumulative yards