Kiefer Swim Workout: Aerobic

Focus: Burn up those legs!

Kiefer Swim Workout - Short

Download Short Swim Workout PDF Warm Up: 200 swim 100 pull 100 kick 400 yards 400 cumulative yards Main: 2 x 50’s on a descending interval. Start @ base + :10 and drop :05 each 50. Or :10 rest 1 - 25 kick/25 free 2 - 25 drill/25 free 3 - 25 stroke/25 free 4 - 50 pull breath every 3 5 - make the interval 500 yards 900 cumulative yards 3 x 100 free swim 100 flutter kick 4 x 25’s 4 x 25’s Round one the 100 free swim = distance per cycle, 100 flutter kick = fast for time, 4 x 25’s recover, second round of 4 x 25’s fast for time. Round two the 100 free is easy down fast back, the 100 kick = build, 4 x 25’s fast, second round 4 x 25’s are easy. Round three 100 free is fast for time, 100 kick is relaxed choice, 4 x 25’s are fast, second round of 4 x 25’s are easy. 1200 yards 2100 cumulative yards 10 x 50’s pull @ base + :10 or 10 rest 500 yards 2600 cumulative yards 200 loosen choice 200 yards 2800 cumulative yards

Kiefer Swim Workout - Long

Download Long Swim Workout PDF Warm Up: 300 swim 200 pull 100 kick 600 yards 600 cumulative yards Main: 4 x 50’s on a descending interval. Start @ base + :10 and drop :05 each 50. Or :10 rest 1 - 25 kick/25 free 2 - 25 drill/25 free 3 - 25 stroke/25 free 4 - 50 pull breath every 3 5 - make the interval 1000 yards 1600 cumulative yards 3 x 200 free swim 200 flutter kick 4 x 25’s 4 x 25’s Round one the 200 free swim = distance per cycle, 200 flutter kick = fast for time, 4 x 25’s recover, second round of 4 x 25’s fast for time. Round two the 200 free is easy down fast back, the 200 kick = build, 4 x 25’s fast, second round 4 x 25’s are easy. Round three 200 free is fast for time, 200 kick is relaxed choice, 4 x 25’s are fast, second round of 4 x 25’s are easy. 1800 yards 3400 cumulative yards 12 x 75’s pull @ base + :10 or 10 rest 900 yards 4300 cumulative yards 200 loosen choice 200 yards 4500 cumulative yards