Kiefer Swim Workout: Ascension

Need help understanding certain words in this swim workout? View our swim workout terminology sheet for definitions. Don’t have a base set yet? Check out this post on how to get started today! Focus: Gradually swim and climb towards your goal.

Kiefer Swim Workout: Short

Warm Up: 200 swim 200 kick 200 pull 600 yards 900 cumulative yards 20 x 25’s @ :35 or :10 rest Odds underwater dolphin kick Every second butterfly drill Every fourth butterfly swim 500 yards 1100 cumulative yards Main Set: 18 x 100’s @ base or :10 rest 75 free moderate, 25 secondary (non free) fast 800 yards 1900 cumulative yards 8 x 75’s pull @ base +:15 or :10 rest DPC - try to match your cycle count each 25 25 free, 25 back, 25 free 600 yards 2500 cumulative yards Choice for time best non freestyle stroke 50 fast or 100 fast Use the pool starting blocks if you have the opportunity 50-100 cumulative yards 2550-2600 cumulative yards 200 warm down 200 yards 2750-2800 cumulative yards  

Kiefer Swim Workout: Long

Warm Up: 300 swim 300 kick 300 pull 900 yards 900 cumulative yards 20 x 25’s @ :35 or :10 rest Odds underwater dolphin kick Every second butterfly drill Every fourth butterfly swim 500 yards 1400 cumulative yards Main Set: 15 x 100’s @ base or :10 rest 75 free moderate, 25 secondary (non free) fast 1500 yards 2900 cumulative yards 12 x 75’s pull @ base +:15 or :10 rest DPC - try to match your cycle count each 25 25 free, 25 back, 25 free 900 yards 3800 cumulative yards Choice for time best non freestyle stroke 50 fast or 100 fast Use the pool starting blocks if you have the opportunity 50-100 cumulative yards 3850-3900 cumulative yards 200 warm down 200 yards 4050-4100 cumulative yards