Kiefer Swim Workout: Aerobic Medley

Kiefer Swim Workout: Aerobic Medley

Need help understanding certain terms in this swim workout? View our swim workout terminology sheet for definitions.

Kiefer Swim Workout: Aerobic MedleyFocus: 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

About Emily Milak

Emily Milak is a lifetime competitive swimmer living in Southeastern Wisconsin. Emily is a US National Team champion, NCAA champion, and USMS champion with extensive coaching experience. She is a product development consultant at Kiefer.

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I've been a swimmer my whole life. My parents started me with lessons as a three year old and by five I had joined my first team. I started swimming year round at eight and by thirteen I was qualified for Junior Nationals. By fifteen I was a member of the US National Junior Team (National 'B' Team) and a Senior National Qualifier. I attened my first Olympic Trials in 2000 and finished third in the 200 butterfly. I am a US National Champion, three time NCAA Champion, NCAA record holder, and was a memeber of the US National 'A' Team for five years. I've competed in two World Championships, two Duel in the Pools, a Pan Pacific Championship where I earned a bronze medal in the 200 fly, and competitor in the Goodwill Games. I love to swim and love to coach. I have been working with 12 & Unders for the past ten years including a lengthy stint as the head age group coach in Houston, TX with the toughest bunch of little swimmers I have ever had the privilege of working with. Now I am a mom who swims! I substitute coach and swim master's. I have only competed at one Master's Nationals but walked away a two time champion.

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