Focus: Freestyle emphasis with streaks of IM to keep you on your toes. Note: Secondary = best non free stroke.
Kiefer Swim Workout - Short
Download Short Swim Workout PDF
Warm Up:
200 free
100 IM kick
100 pull
400 yards
400 cumulative yards
Main set:
16 x 25’s @:10 rest
1 - alternate one stroke fly with one stroke breast, get in all your kicks!
2 - free
3 - 1 breath, no breath breaststroke drill, head down on no breath
4 - freestyle
400 yards
800 cumulative yards
8 x 75’s @:10 rest
50 free/25 secondary
1- secondary kick
2-secondary drill
3 - secondary swim
4 - secondary fast!
600 yards
1400 cumulative yards
500 streamline kick on your back with
fins fast for your best time!
500 yards
1900 cumulative yards
4 x 50’s breast kick shake out your legs @:10 rest
200 yards
2100 cumulative yards
200 pull @ :15
4 x 50’s free/secondary by 25 @:10
100 IM Fast @:30
500 yards
2600 cumulative yards
4 x 50’s @:10
Fins and
paddles, distance per cycle freestyle
200 yards
2800 cumulative yards
100 Secondary Fast for time
100 yards
2900 cumulative yards
200 easy
3100 cumulative yards
Kiefer Swim Workout - Long
Download Long Swim Workout PDF
Warm Up:
400 free
200 IM kick
200 pull
800 yards
800 cumulative yards
Main set:
20 x 25’s @:10 rest
1 - alternate one stroke fly with one stroke breast, get in all your kicks!
2 - free
3 - 1 breath, no breath breaststroke drill, head down on no breath
4 - freestyle
500 yards
1300 cumulative yards
12 x 75’s @:10 rest
50 free/25 secondary
1- secondary kick
2-secondary drill
3 - secondary swim
4 - secondary fast!
900 yards
2200 cumulative yards
500 streamline kick on your back with fins fast for your best time!
500 yards
2700 cumulative yards
8 x 50’s breast kick shake out your legs @:10 rest
400 yards
3100 cumulative yards
2x
200 pull @ :15
4 x 50’s free/secondary by 25 @:10
100 IM Fast @:30
1000 yards
4100 cumulative yards
10 x 50’s @:10
Fins and paddles, distance per cycle freestyle
500 yards
4600 cumulative yards
100 Secondary Fast for time
100 yards
4700 cumulative yards
200 easy
4900 cumulative yards
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