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Focus:
Short distance sprints.
Kiefer Swim Workout: Short
Download beginner swim workout PDF
Download short swim workout PDF
Warm up:
100 swim
100 kick
100 pull
100 swim
400 yards
400 cumulative yards
20 x 25’s @ base +:05 or :10 rest
Variable sprint pattern
1 - open
2 - close
3 - easy
4 - fast
500 yards
900 cumulative yards
6 x 75’s @ base +:15 or :10 rest
All the same non free stroke
Odds - kick, drill, swim by 25
Even - Open (15 yards fast) - easy - close (15 yards fast)
450 yards
1350 cumulative yards
Main Set:
200 Pull @ :30 rest
2x 100’s @ base
2 x 75’s @ base
2 x 50’s @ base
2 x 25’s @ :20 rest
Last length of each distance FAST (not the pull)
700 yards
2050 cumulative yards
100 loosen easy choice
5 x 100’s fins on kick @ 2:00 or :30 rest as fast as possible average
200 warm down and done!
800 yards
2850 cumulative yards
Kiefer Swim Workout: Long
Download long swim workout PDF
Warm Up:
100 swim
100 kick
100 pull
100 swim
400 yards
400 cumulative yards
20 x 25’s @ base +:05 or :10 rest
Variable sprint pattern
1 - open
2 - close
3 - easy
4 - fast
500 yards
900 cumulative yards
12 x 75’s @ base +:15 or :10 rest
All the same non free stroke
Odds - kick, drill, swim by 25
Even - Open (15 yards fast) - easy - close (15 yards fast)
900 yards
1800 cumulative yards
Main Set:
2x
200 Pull @ :30 rest
2x 100’s @ base
2 x 75’s @ base
2 x 50’s @ base
2 x 25’s @ :20 rest
Last length of each distance FAST (not the pull)
1400 yards
3200 cumulative yards
100 loosen easy choice
5 x 100’s fins on kick @ 2:00 or :30 rest as fast as possible average
200 warm down and done!
800 yards
4000 cumulative yards
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