Download Short Swim Workout PDFWarm Up:
100 swim
200 kick/drill by 25 secondary
100 pull
400 yards
400 cumulative yards
10 x 50’s kick @ base + :15 or :10 rest
Build
500 yards
900 cumulative yards
Main x 2
100 free pull @ base +:10 or :20 rest
4 x 50’s @ base +:10 or :10 rest
Odds free
Every second secondary prep
Every fourth secondary FAST!!!!!
4 x 25’s @ base + :05 or :10 rest
Odds easy
Every second overkick freestyle
Every fourth secondary FAST!!!!!
800 yards
1700 cumulative yards
8 x 75’s @ base + :15 or :15 rest
Odds free dps
Even IM no free descend 1-4
600 yards
2300 cumulative yards
200 loosen choice
200 yards
2500 cumulative yards
Kiefer Swim Workout - Long
Download Long Swim Workout PDFWarm Up:
200 swim
200 kick/drill by 25 secondary
200 pull
600 yards
600 cumulative yards
10 x 50’s kick @ base + :15 or :10 rest
Build
500 yards
1100 cumulative yards
Main x 3
200 free pull @ base +:10 or :20 rest
8 x 50’s @ base +:10 or :10 rest
Odds free
Every second secondary prep
Every fourth secondary FAST!!!!!
8 x 25’s @ base + :05 or :10 rest
Odds easy
Every second overkick freestyle
Every fourth secondary FAST!!!!!
2400 yards
3500 cumulative yards
10 x 100’s @ base + :15 or :15 rest
Odds free dps
Even IM descend 1-5
1000 yards
4500 cumulative yards
200 loosen choice
200 yards
4700 cumulative yards
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