Kiefer Swim Workout: Secondary Speeds

Focus: Underwater speed, breakouts, and finishes.

Kiefer Swim Workout - Short

Download Short Swim Workout PDF Warm Up: 200 swim 100 IM kick 100 IM drill 400 yards 400 cumulative yards Main: 10 x 50’s @ base +:10 or :10 rest Secondary Odds: max underwater distance and speed, fast stroke finish. Essentially a 25 best effort, with extended underwaters, easy free back. Evens: 25 fast, 25 easy 100 easy pull 600 yards 1000 cumulative yards 20 x 25’s with fins @ base +:10 or :10 rest 5 underwater dolphin kick 5 underwater streamline flutter kick only 5 easy choice 5 choice underwater 100 easy pull 600 yards 1600 cumulative yards 8 x 75’s backstroke @ base +:15 or :10 rest Kick underwater past the flags on every wall. Feet past, not hands. 100 easy pull 700 yards 2300 yards 3x (fins optional) 50 free @ base or :10 rest 50 25 fly/25 back underwaters past the flags @ base +:05 or :10 rest 100 pull easy 400 yards 2700 cumulative yards 300 best effort 75 back, 25 fly 300 yards 3000 cumulative yards 100 easy choice 100 yards 3100 cumulative yards

Kiefer Swim Workout - Long

Download Long Swim Workout PDF Warm Up: 200 swim 200 IM kick 200 IM drill 600 yards 600 cumulative yards Main: 10 x 50’s @ base +:10 or :10 rest Secondary Odds: max underwater distance and speed, fast stroke finish. Essentially a 25 best effort, with extended underwaters, easy free back. Evens: 25 fast, 25 easy 200 easy pull 700 yards 1400 cumulative yards 20 x 25’s with fins @ base +:10 or :10 rest 5 underwater dolphin kick 5 underwater streamline flutter kick only 5 easy choice 5 choice underwater 200 easy pull 700 yards 2100 cumulative yards 12 x 75’s backstroke @ base +:15 or :10 rest Kick underwater past the flags on every wall. Feet past, not hands. 200 easy pull 1100 yards 3200 yards 5x (fins optional) 50 free @ base or :10 rest 50 25 fly/25 back underwaters past the flags @ base +:05 or :10 rest 200 pull easy 700 yards 3900 cumulative yards 500 best effort 75 back, 25 fly 500 yards 4400 cumulative yards 200 easy choice 200 yards 4600 cumulative yards