Kiefer Swim Workout: Aerobic IM

Focus: Longer distances, great attention to detail, stay focused!

Kiefer Swim Workout - Short

Download Short Swim Workout PDF Warm Up: 100 swim 100 IM drill 100 IM kick 100 pull 400 yards 400 cumulative yards 20 x 25’s Three on each stroke, one kick, one drill, one build @ base +:05 or :10 rest Two on each stroke one build, one easy free loosen/prep @ base +:05 or :10 rest One on each stroke fast @ base +:10 or :10 rest 500 yards 900 cumulative yards 200 pull loosen 1 x 500 (think 10 x 100 IM’s) FOCUS Strong effort throughout, not fast for time or best effort, but solid. Butterfly focus: Underwaters Backstroke focus: Underwaters Breaststroke focus: distance per cycle and self talk Freestyle focus: FAST. This is your sprint. Overkick and move! 700 yards 1600 cumulative yards 8 x 50’s backstroke pull, easy, distance per cycle @ base +:10 or :10 rest 250 IM best effort, fast for time 25 fly, 50 back, 75 breast, 100 free 650 yards 2250 cumulative yards 100 IM Drill 4 x 50’s descend 1-4 weak stroke @ base +:15 100 easy loosen 400 yards 2650 cumulative yards

Kiefer Swim Workout - Long

Download Long Swim Workout PDF Warm Up: 200 swim 200 IM drill 200 IM kick 200 pull 800 yards 800 cumulative yards 20 x 50’s Three on each stroke, one kick, one drill, one build @ base +:10 or :10 rest Two on each stroke one build, one easy free loosen/prep @ base +:10 or :10 rest One on each stroke fast @ base +:20 or :20 rest 1000 yards 1800 cumulative yards 200 pull loosen 1 x 1000 (think 10 x 100 IM’s) FOCUS Strong effort throughout, not fast for time or best effort, but solid. Butterfly focus: Underwaters Backstroke focus: Underwaters Breaststroke focus: distance per cycle and self talk Freestyle focus: FAST. This is your sprint. Overkick and move! 1200 yards 3000 cumulative yards 8 x 50’s backstroke pull, easy, distance per cycle @ base +:10 or :10 rest 500 IM best effort, fast for time 50 fly, 100 back, 150 breast, 200 free 900 yards 3900 cumulative yards 200 IM Drill 4 x 50’s descend 1-4 weak stroke @ base +:15 200 easy loosen 600 yards 4500 cumulative yards