Kiefer Swim Workout: Aerobic Medley

Need help understanding certain terms in this swim workout? View our swim workout terminology sheet for definitions. Focus: Stroke specific skill building.

Kiefer Swim Workout – Short

Download short swim workout PDF Warm Up: 200 free 200 yards 200 cumulative yards 20 x 25’s butterfly technique work @ :05 rest 3 drill (1 - right arm only, 2 - left arm only, 3 - 2 on each) 1 swim build 500 yards 700 cumulative yards 4 x 100 IM’s @ base +:20 or :10 rest Butterfly underwater dolphin kick Backstroke perfect technique Breaststroke 1 pull 2 kick Freestyle SPRINT 400 yards 1100 cumulative yards 16 x 50’s breath control @ base + :10 or :10 rest 4 - breathing every three 4 - breathing every five 4 - breathing every seven 4 - breathing every nine 800 yards 1900 cumulative yards Main Set: 8 x 75’s @ base :15 or :10 rest 2x 1 -3 25 fly, 25 back, 25 breast 4 - freestyle build by 25 to a fast finish 600 yards 2500 cumulative yards 100 kick loosen 100 yards 2600 cumulative yards 8 x 50’s @ 1:30 - 2:00 Odds fast from a dive/push Even easy free 400 yards 3000 cumulative yards 200 easy recover 200 yards 3200 cumulative yards

Kiefer Swim Workout - Long

Download long swim workout PDF Warm Up: 400 free 400 yards 400 cumulative yards 20 x 25’s butterfly technique work @ :05 rest 3 drill (1 - right arm only, 2 - left arm only, 3 - 2 on each) 1 swim build 500 yards 900 cumulative yards 8 x 100 IM’s @ base +:20 or :10 rest Butterfly underwater dolphin kick Backstroke perfect technique Breaststroke 1 pull 2 kick Freestyle SPRINT 800 yards 1700 cumulative yards 16 x 50’s breath control @ base + :10 or :10 rest 4 - breathing every three 4 - breathing every five 4 - breathing every seven 4 - breathing every nine 800 yards 2500 cumulative yards Main Set: 8 x 150 @ base :15 or :10 rest 2x 1 -3 50 fly, 50 back, 50 breast 4 - freestyle build by 50 to a fast finish 1200 yards 3700 cumulative yards 200 kick loosen 200 yards 3900 cumulative yards 10 x 50’s @ 1:30 - 2:00 Odds fast from a dive/push Even easy free 500 yards 4400 cumulative yards 200 easy recover 200 yards 4600 cumulative yards