Kiefer Weekly Swim Workout: 2 Times The Fun!

Swim Workouts | June 29, 2015

Focus: 2 hard sets in this workout will separate the weak from the strong. Get ready to work hard with these fun swim workouts.

Kiefer Swim Workout - Short

Download Short Swim Workout PDF

Warm Up:

200 free 200 non-free 100 alternating 25 double arm backstroke/25 catch-up freestyle 100 IM kick 100 scull 4 x 25 - 1 of each stroke, build 800 yards

Main set:

Hard Set #1 8 x 100 (pick one stroke for the whole set) completed as: 50 hard/50 moderate - :08 rest 75 hard/25 moderate - :11 rest 100 hard - :14 rest 100 moderate - :05 rest Repeat 1 time 800 yards 1600 cumulative yards 200 moderate pull with swimmer’s snorkel, paddles, and buoy - focusing on a long, stretched out stroke. 200 yards 1800 cumulative yards 4 x 50 with fins completed as 25 kick no board/25 sprint swim - mix up the strokes - :15 rest 200 yards 2000 cumulative yards Hard Set #2 300 IM - build - :20 rest 200 IM - hard, but not sprint - :20 rest 100 IM - sprint 600 yards 2600 cumulative yards 200 easy

Kiefer Swim Workout - Long

Download Long Swim Workout PDF

Warm Up:

300 free 200 non-free 200 alternating 25 double arm backstroke/25 catch-up freestyle 100 IM kick 100 scull 4 x 25 - 1 of each stroke, build 1000 yards

Main set:

Hard Set #1 10 x 100 (pick one stroke for the whole set) completed as: 25 hard/75 moderate - :05 rest 50 hard/50 moderate - :08 rest 75 hard/25 moderate - :11 rest 100 hard - :14 rest 100 moderate - :05 rest Repeat 1 time 1000 yards 2000 cumulative yards 8 x 50 completed as 25 kick on back/25 sprint swim - mix up the strokes - :15 rest 400 yards 2400 cumulative yards 400 moderate pull with swimmer’s snorkel, paddles, and buoy - focusing on a long, stretched out stroke. 400 yards 2800 cumulative yards 8 x 50 with fins completed as 25 kick no board/25 sprint swim - mix up the strokes - :15 rest 400 yards 3200 cumulative yards Hard Set #2 400 IM - moderate, thinking about good form - :20 rest 300 IM - build - :20 rest 200 IM - hard, but not sprint - :20 rest 100 IM - sprint - :20 rest 100 recovery 1100 yards 4300 cumulative yards 6 x 50 with paddles, completed as 25 scull/25 swim, mix up the strokes - :10 rest 300 yards 4600 cumulative yards 200 easy