Kiefer Swim Workout: Aerobic Kick

Need help understanding certain words in this swim workout? View our swim workout terminology sheet for definitions. Focus: Challenge your legs!

Kiefer Swim Workout - Short

Download short swim workout PDF Warm Up: 100 swim 100 kick 100 swim 100 pull 400 yards 400 cumulative yards 4 x 50’s kick descend 1-4@ base =:15 or :10 rest 4 x 25’s no board @ base or :10 rest Odd underwater dolphin kick Even easy choice swim 300 yards 700 cumulative yards Main Set: Fins on 3 x 100’s 50 kick hard 50 swim maintain heart rate don’t drop off too easy 4 x 50’s swim, right paddle, left fin only distance per cycle and timing work 4 x 50’s swim, left paddle, right fin only distance per cycle and timing work 700 yards 1400 cumulative yards 200 loose choice 200 yards 1600 cumulative yards 20 x 50’s kick with a board @ base +:20 or :10 rest Odds fast for time Even recover 1000 yards 2600 cumulative yards 200 cool down 200 yards 2800 cumulative yards  

Kiefer Swim Workout - Long

Download long swim workout PDF Warm Up: 200 swim 200 kick 200 swim 200 pull 800 yards 800 cumulative yards 3x 4 x 50’s kick descend 1-4@ base =:15 or :10 rest 4 x 25’s no board @ base or :10 rest Odd underwater dolphin kick Even easy choice swim 900 yards 1700 cumulative yards Main Set: Fins on 2x 3 x 200’s 100 kick hard 100 swim maintain heart rate don’t drop off too easy 4 x 50’s swim, right paddle, left fin only distance per cycle and timing work 4 x 50’s swim, left paddle, right fin only distance per cycle and timing work 2000 yards 3700 cumulative yards 200 loose choice 200 yards 3900 cumulative yards 20 x 50’s kick with a board @ base +:20 or :10 rest Odds fast for time Even recover 1000 yards 4900 cumulative yards 100 cool down 100 yards 5000 cumulative yards