Kiefer Swim Workout: Aerobic with Secondary Bursts

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Focus: Maintain heart rate and balance it out after intense speed bursts.

Kiefer Swim Workout - Short

Download Short Swim Workout PDF Warm Up: 100 swim 100 kick 100 pull 300 yards 300 cumulative yards Main Set: 2x (add rest at :05 intervals to meet your individual needs, all fast = secondary) 2 x 25’s strong @ :30 4 x 50’s 25 sprint/25 easy @ 1:00 2 x 25’s strong @ :30 2x100’s @ base + :10 or :15 rest 1 x 125’s @ base +:10 or :10 rest Focus on the 2x125’s. They are on the same interval as the 100’s and should be more challenging to make. If they are not, drop your interval to base +:05 1250 yards 1550 cumulative yards 4 x 50’s streamline flutter kick on your back on :10 rest easy/fast by 25 4 x 50’s breaststroke kick with a board on :10 rest 10 kicks or less going down, 1.0 tempo kick coming back 4 x 50’s fins on dolphin kick @ :10 rest Underwater down, recover coming back 4 x 50’s flutter kick @ :20 rest MAX EFFORT 800 yards 2350 cumulative yards 150 easy choice 2500 cumulative yards

Kiefer Swim Workout - Long

Download Long Swim Workout PDF Warm Up: 200 swim 200 kick 200 pull 600 yards 600 cumulative yards Main Set: 3x (add rest at :05 intervals to meet your individual needs, all fast/strong = secondary) 2 x 25’s strong @ :30 4 x 50’s 25 sprint/25 easy @ 1:00 2 x 25’s strong @ :30 4x100’s @ base + :10 or :15 rest 2 x 125’s @ base +:10 or :10 rest Focus on the 2x125’s. They are on the same interval as the 100’s and should be more challenging to make. If they are not, drop your interval to base +:05 2850 yards 3450 cumulative yards 4 x 50’s streamline flutter kick on your back on :10 rest easy/fast by 25 4 x 50’s breaststroke kick with a board on :10 rest 10 kicks or less going down, 1.0 tempo kick coming back 4 x 50’s fins on dolphin kick @ :10 rest Underwater down, recover coming back 4 x 50’s flutter kick @ :20 rest MAX EFFORT 800 yards 4250 cumulative yards 150 easy choice 4400 cumulative yards