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Focus: Touching on all strokes to avoid overusing one.
Kiefer Swim Workout - Short
Download short swim workout PDF
Warm Up:
200 swim
100 free drill
100 kick
200 IM drill - swim by 25
600 yards
600 cumulative yards
8 x 50’s descend in pairs so 7 & 8 are the fastest
Rest :10
400 yards
1000 cumulative yards
Main Set:
4 x
4 x 50’s
1 x 100
R1 - freestyle @ base + :10 for the 50 and base for the 100 or :10 and :05 rest
R2 - IM @ base + :15 for the 50 and base +:05 for the 100 or :15 and :10 rest
R3 - free pull @ base + :10 for the 50 and base for the 100 or :10 and :05 rest
R4 - backstroke (
swim paddles optional) @ base + :15 for the 50 and base +:05 for the 100 or :15 and :10 rest
1200 yards
2200 cumulative yards
4 x
4 x 25’s scull (all different please!) @ :05 rest
50 loosen shake it out
600 yards
2800 cumulative yards
200 easy
200 yards
3000 cumulative yards
Kiefer Swim Workout - Long
Download long swim workout PDF
Warm Up:
300 swim
200 free drill
100 kick
400 IM drill - kick - drill - swim by 25
1000 yards
1000 cumulative yards
8 x 50’s descend in pairs so 7 & 8 are the fastest
Rest :10
400 yards
1400 cumulative yards
Main Set:
4 x
3 x 100’s
1 x 200
R1 - freestyle @ base + :10 for the 100 and base for the 200 or :10 and :05 rest
R2 - IM @ base + :15 for the 100 and base +:05 for the 200 or :15 and :10 rest
R3 - free pull @ base + :10 for the 100 and base for the 200 or :10 and :05 rest
R4 - backstroke (
swim paddles optional) @ base + :15 for the 100 and base +:05 for the 200 or :15 and :10 rest
2000 yards
3400 cumulative yards
4 x
4 x 25’s scull (all different please!) @ :05 rest
50 loosen shake it out
600 yards
4000 cumulative yards
200 easy
200 yards
4200 cumulative yards
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