Kiefer Swim Workout: Aerobic Endurance

Need help understanding certain words in this swim workout? View our swim workout terminology sheet for definitions. Focus: Rally to meet and exceed your base.

Kiefer Swim Workout - Short

Download short swim workout PDF Warm Up: 100 free 100 pull 100 kick 300 yards 300 cumulative yards 10 x 50’s @ rest :10 25 kick/25 swim Kick underwater flutter kick only, no dolphin 500 yards 800 cumulative yards Main Set: 3 x 150’s @ base +:10 or :15 rest 4 x 100s’ @ base +:05 or :10 rest 5 x 50’s @ base or :05 rest 1100 yards 1900 cumulative yards 20 x 25’s pull @ :05 rest Odd backstroke Even freestyle Try to match your cycles so they are even, regardless of stroke 500 yards 2400 cumulative yards 6 x 50’s @ base -:05 or :10 rest (if taking rest, these 100’s are best average) 300 yards 2700 cumulative yards 200 easy 200 yards 2900 cumulative yards  

Kiefer Swim Workout - Long

Download long swim workout PDF Warm Up: 200 free 200 pull 200 kick 600 yards 600 cumulative yards 10 x 50’s @ rest :10 25 kick/25 swim Kick underwater flutter kick only, no dolphin 500 yards 1100 cumulative yards Main Set: 3 x 200’s @ base +:10 or :15 rest 4 x 150s’ @ base +:05 or :10 rest 5 x 100’s @ base or :05 rest 1700 yards 2800 cumulative yards 20 x 25’s pull @ :05 rest Odd backstroke Even freestyle Try to match your cycles so they are even, regardless of stroke 500 yards 3300 cumulative yards 4 x 100’s @ base -:05 or :10 rest (if taking rest, these 100’s are best average) 400 yards 3700 cumulative yards 6 x 50’s @ base -:05 or :10 rest (if taking rest, these 100’s are best average) 300 yards 4000 cumulative yards 200 easy 200 yards 4200 cumulative yards