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: Don’t give in when issues a late workout challenge.
Kiefer Swim Workout: Short
Download short swim workout PDF
Warm Up:
100 swim
100 kick
100 pull
100 swim
400 yards
400 cumulative yards
6 x 75’s @ :10 rest
2 - secondary drill, free, secondary swim by 25
2 - secondary swim, free, secondary build by 25
2 - secondary fast, 50 free
450 yards
850 cumulative yards
Main Set:
8 x 100’s @ base +:15 or : 10 rest
1-3 75 free, 25 secondary drill
4 - secondary FAST!
800 yards
1650 cumulative yards
12 x 50’s pull breath control
3 x 50’s w/6 breaths per 50
3 x 50’s w/5 breaths per 50
3 x 50’s w/4 breaths per 50
3 x 50’s w/3 breaths per 50
Each round add 5 seconds to your interval, you can start with a lower or higher number of breaths. Interval ex: 4 @ :50, 4 @ :55, 4 @ 1:00, 4 @ 1:05
600 yards
2250 cumulative yards
600 fin kick for time, no board, best effort
600 yards
2850 cumulative yards
150 easy loosen
150 yards
3000 cumulative yards
Kiefer Swim Workout: Long
Download long swim workout PDF
Warm Up:
200 swim
200 kick
200 pull
200 swim
800 yards
800 cumulative yards
12 x 75’s @ :10 rest
4 - secondary drill, free, secondary swim by 25
4 - secondary swim, free, secondary build by 25
4 - secondary fast, 50 free
900 yards
1700 cumulative yards
Main Set:
12 x 100’s @ base +:15 or : 10 rest
1-3 75 free, 25 secondary drill
4 - secondary FAST!
1200 yards
2900 cumulative yards
16 x 50’s pull breath control
4 x 50’s w/6 breaths per 50
4 x 50’s w/5 breaths per 50
4 x 50’s w/4 breaths per 50
4 x 50’s w/3 breaths per 50
Each round add 5 seconds to your interval, you can start with a lower or higher number of breaths. Interval ex: 4 @ :50, 4 @ :55, 4 @ 1:00, 4 @ 1:05
800 yards
3700 cumulative yards
800 fin kick for time, no board, best effort
800 yards
4500 cumulative yards
200 easy loosen
200 yards
4700 cumulative yards
Leave a Comment
Your email address will not be published. Required fields are marked *