Kiefer Swim Workout: Secondary Splits

Need help understanding certain words in this swim workout? View our swim workout terminology sheet for definitions. Focus: Technique and heart rate training.

Kiefer Swim Workout: Short

Download short swim workout PDF Warm Up: 100 swim 100 kick 100 IM 100 pull 400 yards 400 cumulative yards 3 x 50’s @ base or :05 rest 100 pull distance per cycle no interval 2 x 75’s @ base or :05 rest 100 pull distance per cycle no interval 1 x 100’s @ base -:05 or :05 rest 100 pull distance per cycle 700 yards 1100 cumulative yards 8 x 100’s secondary non free focus Butterfly 3 x 100’s 50 fly/50 free @ base +:10 or :10 rest Descend fly 1-3 100 fly fast @ base +:10 or :10 rest :30 rest 4 x 100’s pull distance per cycle on base +:10 or :10 rest :30 rest Backstroke/Breaststroke 4 x 100’s @ base +:10 or :10 rest 1- 25 stroke/75 free 2 - 50 stroke/50 free 3 - 75 stroke/25 free 4 - 100 stroke fast :30 rest 4 x 100’s kick FAST AVERAGE (flutter or breaststroke) @ base :20 or :10 rest :30 rest 800 yards 1900 cumulative yards 10 x 50’s Fish Flop @ :10 rest Dive if you can 500 yards 2400 cumulative yards 20 x 25’s swim fins on 5 underwater dolphin kick @ base +:10 or :05 rest 5 backstroke perfect technique @ base +:10 or :05 rest 5 underwater dolphin kick @ base +:10 or :05 rest 5 backstroke perfect technique @ base +:10 or :05 rest 500 yards 2900 cumulative yards 100 easy warm down 3000 cumulative yards  

Kiefer Swim Workout - Long

Download long swim workout PDF Warm Up: 100 swim 100 kick 100 IM 100 pull 400 yards 400 cumulative yards 5 x 50’s @ base or :05 rest 100 pull distance per cycle no interval 4 x 75’s @ base or :05 rest 100 pull distance per cycle no interval 3 x 100’s @ base -:05 or :05 rest 100 pull distance per cycle 1250 yards 1750 cumulative yards 16 x 100’s secondary non free focus Butterfly 3 x 100’s 50 fly/50 free @ base +:10 or :10 rest Descend fly 1-3 100 fly fast @ base +:10 or :10 rest :30 rest 4 x 100’s pull distance per cycle on base +:10 or :10 rest :30 rest 3 x 100’s 50 fly/50 free @ base +:10 or :10 rest Descend fly 1-3 100 fly fast @ base +:10 or :10 rest :30 rest 4 x 100’s pull @ base -:05 or :05 rest Backstroke/Breaststroke 4 x 100’s @ base +:10 or :10 rest 1- 25 stroke/75 free 2 - 50 stroke/50 free 3 - 75 stroke/25 free 4 - 100 stroke fast :30 rest 4 x 100’s kick FAST AVERAGE (flutter or breaststroke) @ base :20 or :10 rest :30 rest 4 x 100’s swim descend 1-4 your stroke on base +:20 or :20 rest :30 rest 4 x 100’s @ base +:10 or :10 rest 1- 25 stroke/75 free 2 - 50 stroke/50 free 3 - 75 stroke/25 free 4 - 100 stroke fast 1600 yards 3350 cumulative yards 10 x 50’s Fish Flop @ :10 rest Dive if you can 500 yards 3850 cumulative yards 20 x 25’s swim fins on 5 underwater dolphin kick @ base +:10 or :05 rest 5 backstroke perfect technique @ base +:10 or :05 rest 5 underwater dolphin kick @ base +:10 or :05 rest 5 backstroke perfect technique @ base +:10 or :05 rest 500 yards 4350 cumulative yards 150 easy warm down 4500 cumulative yards