Kiefer Swim Workout: Aerobic Hold

Need help understanding certain words in this swim workout? View our swim workout terminology sheet for definitions. Focus: Primary on freestyle with accents on breaststroke.

Kiefer Swim Workout - Short

Download short swim workout PDF Warm Up: 100 swim 100 kick 100 pull 100 kick 400 yards 400 cumulative yards 20 x 25’s breaststroke technique work @ :05 rest 3 drill (1 - 1 pull, 2 kicks, 2 - mummy drill, 3 - 1 breath no breath) 1 swim build 500 yards 900 cumulative yards Main Set: 2x 100 free swim @ base or :10 rest 100 free kick @ base + :30 or :10 rest 4 x 25’s sprint @ base or :10 rest (round one swim, round two kick) 4 x 25’s easy recover @ base + :10 or :15 rest 800 yards 1700 cumulative yards 6 x 75’s @ base + :05 or :10 rest Swim fins on rotating underwater, no kickboard 2 1- 1st 25 underwater 2 - 2nd 25 underwater 3 - 3rd 25 underwater 450 yards 2150 cumulative yards Ladder down pull set all on :10 rest 300 breathe every 5th 200 breathe every 3rd 100 pull strong effort, distance per cycle 600 yards 2750 cumulative yards 150 easy choice 150 yards 2900 cumulative yards  

Kiefer Swim Workout - Long

Download long swim workout PDF Warm Up: 200 swim 100 kick 200 pull 100 kick 600 yards 600 cumulative yards 20 x 25’s breaststroke technique work @ :05 rest 3 drill (1 - 1 pull, 2 kicks, 2 - mummy drill, 3 - 1 breath no breath) 1 swim build 500 yards 1100 cumulative yards Main Set: 3x 100 free swim @ base or :10 rest 100 free kick @ base + :30 or :10 rest 4 x 25’s sprint @ base or :10 rest (round one swim, round two kick, round three choice) 4 x 25’s easy recover @ base + :10 or :15 rest 1200 yards 2300 cumulative yards 12 x 75’s @ base + :05 or :10 rest Swim fins on rotating underwater, no kickboard 4x 1- 1st 25 underwater 2 - 2nd 25 underwater 3 - 3rd 25 underwater 900 yards 3100 cumulative yards Ladder pull set all on :10 rest 100 breath control, breathe every 9th stroke 200 breathe every 7th 300 breathe every 5th 200 breathe every 3rd 100 pull strong effort, distance per cycle 900 yards 4000 cumulative yards 200 easy choice 200 yards 4200 cumulative yards