Focus: Spread the fun with lots of stroke work.
Kiefer Swim Workout - Short
Download Short Swim Workout PDF
Warm Up:
300 free
200 back
100 breast
50 fly
6 x 25 odds scull, evens build swim
800 yards
Main set:
12 x 100 in the below order - 1 round for each stroke - :15 rest after each 100
100 kick
100 drill
100 build into fast swim
1:00 rest
1200 yards
2000 cumulative yards
300 kick with fins - board is optional - locomotive (25 hard/25 moderate, 50/50, 75/75) - continuous, no rest
300 yards
2300 cumulative yards
4 x 50 perfect form, your choice of stroke - #4 is an all out sprint from the block - :10 rest
200 yards
2500 cumulative yards
4 x 25 fast, completed as half length non-free/half length free - :10 rest
100 yards
2600 cumulative yards
200 easy
Kiefer Swim Workout - Long
Download Long Swim Workout PDF
Warm Up:
300 free
200 back
100 breast
50 fly
150 kick
8 x 25 odds scull, evens build swim
1000 yards
Main set:
16 x 100 in the below order - 1 round for each stroke - :15 rest after each 100
100 kick
100 drill
100 build
100 hard
1:00 rest
1600 yards
2600 cumulative yards
500 kick with fins - board is optional - locomotive (25 hard/25 moderate, 50/50, 75/75, 100/100) - continuous, no rest
500 yards
3100 cumulative yards
12 x 50 perfect form, your choice of stroke - every 3rd 50 is an all out sprint from the block - :10 rest
600 yards
3700 cumulative yards
500 pull with paddles and buoy - locomotive (25 hard/25 moderate, 50/50, 75/75, 100/100) - continuous, no rest
500 yards
4200 cumulative yards
8 x 25 fast,completed as half length non-free/half length free - :10 rest
200 yards
4400 cumulative yards
2 rounds of 4 x 25 free - taking 1 less breath on each 25. Start with no more than 4 breaths on the 1st one - take as much rest as you need to fully recover from each one
200 yards
4600 cumulative yards
200 easy
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