Kiefer Swim Workout: Secondary Acceleration

Need help understanding certain words in this swim workout? View our swim workout terminology sheet for definitions Focus: Training your best non-freestyle stroke.

Kiefer Swim Workout: Short

Download short swim workout PDF Warm Up: 100 free 100 kick 100 pull 20 x 25’s @ :05 rest all secondary 1 - drill 2 - kick 3 - drill 4 - build swim 800 yards 800 cumulative yards Main Set: 800 OR 8 x 100’s every fourth 25 FAST secondary, pick your set. If doing the 10 x 100’s they are on base +:10 or :10 rest Best effort on the fast 25’s, moderate on the 75’s free but not easy/recover 800 yards 1600 cumulative yards 4 x 75’s pull @ base +:10 or :10 rest Distance per cycle, breath control, 3, 5, 7 breaths by 25 300 yards 1900 cumulative yards 10 x 50’s Fish Flop (modified by your secondary) @:15 rest Butterfly/Backstroke - Odds first 25 underwater dolphin kick, return easy free. Evens 7 underwater dolphin kicks and a fast finish to the wall, return easy. Breaststroke - Odds first 25 underwater pullouts, return easy free. Evens fast 25 from a dive, return easy free. 500 yards 2400 cumulative yards 100 loosen choice Fins on for fly/back 200 or 2 x 100’s (@ :15 rest) 75 kick - 25 swim, all secondary, all best average Pick your set and stay tough! 300 yards 2700 cumulative yards 100 warm down 100 yards 2800 cumulative yards  

Kiefer Swim Workout - Long

Download long swim workout PDF Warm Up: 200 free 200 kick 200 pull 20 x 25’s @ :05 rest all secondary 1 - drill 2 - kick 3 - drill 4 - build swim 1100 yards 1100 cumulative yards Main Set: 1000 OR 10 x 100’s every fourth 25 FAST secondary, pick your set. If doing the 10 x 100’s they are on base +:10 or :10 rest Best effort on the fast 25’s, moderate on the 75’s free but not easy/recover 1000 yards 2100 cumulative yards 8 x 75’s pull @ base +:10 or :10 rest Distance per cycle, breath control, 3, 5, 7 breaths by 25 600 yards 2700 cumulative yards 20 x 50’s Fish Flop (modified by your secondary) @:15 rest Butterfly/Backstroke - Odds first 25 underwater dolphin kick, return easy free. Evens 7 underwater dolphin kicks and a fast finish to the wall, return easy. Breaststroke - Odds first 25 underwater pullouts, return easy free. Evens fast 25 from a dive, return easy free. 100 yards 3700 cumulative yards 200 loosen choice Fins on for fly/back 500 or 5 x 100’s (@ :15 rest) 75 kick - 25 swim, all secondary, all best average Pick your set and stay tough! 700 yards 4400 cumulative yards 200 warm down 200 yards 4600 cumulative yards