Kiefer Weekly Swim Workout: Boredom Breaker

Focus: This workout allows no chance for boredom. Enjoy mixing up strokes, distance, and speed. A workout for the swimmer who likes a little bit of everything.

Kiefer Swim Workout - Short

Download Short Swim Workout PDF Warm Up: 200 free 150 kick (no board) 100 no-free 150 drill of choice 4 x 25 – 1 of each stroke, moderate but with an extra long streamline 700 yards Main set: Complete the below set twice. 1st round: free, 2nd round: non-free. 2 x 25 sprint kick with fins - board is optional - :10 rest 2 x 125 swim – 50 tempo/25 fast/50 tempo pace - :10 rest 600 yards 1300 cumulative yards 4 x 100 – complete one of each stroke as: 25 right arm/25 left arm/50 hard full stroke - :10 rest After the 4 x100 stroke go right into: 4 x 100 IM at a hard but maintainable pace - :10 rest 800 yards 2100 cumulative yards Complete the below set 3 times – do a different stroke for each round: 2 x 50 – fast in and out of the turn and fast finish - :10 rest 2 x 25 – hard push off and tight streamline, moderate swimming - :10 rest 450 yards 2550 cumulative yards 2 x 25 off the block, walk back sprints - your choice of strokes 50 yards 2600 cumulative yards 200 easy

Kiefer Swim Workout - Long

Download Long Short Swim Workout Warm Up: 300 free 150 kick (no board) 200 no-free 150 drill of choice 8 x 25 – 2 of each stroke, moderate but with an extra long streamline 1000 yards Main set: Complete the below set twice. 1st round: free, 2nd round: non-free. 4 x 25 sprint kick with fins - board is optional - :10 rest 4 x 125 swim – 50 tempo/25 fast/50 tempo pace - :10 rest 1200 yards 2200 cumulative yards 4 x 100 – complete one of each stroke as: 25 right arm/25 left arm/50 hard full stroke - :10 rest After the 4 x100 stroke go right into: 4 x 100 IM at a hard but maintainable pace - :10 rest 800 yards 3000 cumulative yards 6 x 150 rotating through a 200 IM but dropping the last 50, so #1 is 50 fly/50 back/50 breast, #2 is 50 back/50 breast/50 free, #3 is 50 breast/50 free/50 fly, etc. - :15 rest 900 yards 3900 cumulative yards Complete the below set 4 times – once through of each stroke: 2 x 50 – fast in and out of the turn and fast finish - :10 rest 2 x 25 – hard push off and tight streamline, moderate swimming - :10 rest 600 yards 4500 cumulative yards 4 x 25 off the block, walk back sprints - your choice of stroke 100 yards 4600 cumulative yards 200 easy