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swim workout terminology sheet for definitions.
Focus: Increasing your base capacity.
Kiefer Swim Workout - Short
Download Short Swim Workout PDF
Warm Up:
100 swim
100 pull
100 kick
100 swim
400 yards
400 cumulative yards
10 x 50’s on a descending interval (using my own as an example, adjust and go!)
4 @ :50
3 @ :45
2 @ :40
1 @ FAST
500 yards
900 cumulative yards
Main Set:
4 x 50’s @ base +:10 or :15 rest
200 @ base or :10 rest
3 x 50’s @ base +:05 or :10 rest
150 @ base or :10 rest
2 x 50’s @ base or :05 rest
100 @ base -:05 or :05 rest
200 easy pull recover
100 fast for time
1200 yards
2100 cumulative yards
4 x 200’s kick with
fins no
board @ base +:10 or :15 rest
4th 25 underwater dolphin kick
8th 25 FAST
800 yards
2900 cumulative yards
200 easy recover
200 yards
3100 cumulative yards
Kiefer Swim Workout - Long
Download Long Swim Workout PDF
Warm Up:
200 swim
200 pull
200 kick
200 swim
800 yards
800 cumulative yards
10 x 50’s on a descending interval (using my own as an example, adjust and go!)
4 @ :50
3 @ :45
2 @ :40
1 @ FAST
500 yards
1300 cumulative yards
Main Set:
4 x 100’s @ base +:10 or :15 rest
400 @ base or :10 rest
3 x 100’s @ base +:05 or :10 rest
300 @ base or :10 rest
2 x 100’s @ base or :05 rest
200 @ base -:05 or :05 rest
200 easy pull recover
100 fast for time
2100 yards
3400 cumulative yards
4 x 200’s kick with
fins no
board @ base +:10 or :15 rest
4th 25 underwater dolphin kick
8th 25 FAST
800 yards
4200 cumulative yards
200 easy recover
200 yards
4400 cumulative yards
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