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Focus: Timed efforts vs intervals. I’m not going to do accumulation of yards for this workout, but keep track for yourself.
Kiefer Swim Workout: Short
Download short swim workout PDF
Warm Up:
12 minutes alternating 100 kick/100 swim
16 x 25’s Variable Sprint patter @ :05 rest
1 - open
2 - close
3- easy
4 - fast
Main Set:
2x
200 pull @ base +:15 or :10 rest
5 minutes 25 secondary fast, 75 moderate free
4 x 50’s secondary kick @ 1:00 or :10 rest
12 x 50’s pull @ base +:10 or :10 rest
Breathe every three, with underwater fully submerged flipturns at the wall
6-minute swim, how far can you go?
200 easy warm down, backstroke
Kiefer Swim Workout: Long
Download long swim workout PDF
Warm Up:
12 minutes alternating 100 kick/100 swim
16 x 25’s Variable Sprint patter @ :05 rest
1 - open
2 - close
3- easy
4 - fast
Main Set:
3x
200 pull @ base +:15 or :10 rest
5 minutes 25 secondary fast, 75 moderate free
4 x 50’s secondary kick @ 1:00 or :10 rest
12 x 50’s pull @ base +:10 or :10 rest
Breathe every three, with underwater fully submerged flipturns at the wall
10-minute swim, how far can you go?
200 easy warm down, backstroke
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