Kiefer Swim Workout: Break It Down

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: Straight distance challenges followed by a matching broken set.

Kiefer Swim Workout: Short

Download short swim workout PDF Warm Up: 400 swim every fourth 25 backstroke 100 pull 100 kick 600 yards 600 cumulative yards 4 x 75’s kick with a snorkel no board @ base +:30 or :10 rest 300 yards 900 cumulative yards Main Set: 200 free @ base or :20 rest (target heart rate 160, 80% effort) 2 x 100 IM’s kick/drill @ base +:20 or :20 rest 4 x 50’s free @ base or :10 rest beat your 200 time 5 x 50’s kick @ base +:20 or :20 rest build 50 easy 900 yards 1800 cumulative yards 100 free @ :30 rest (target heart rate 160, 80% effort) 200 pull breathing 5, 7, 9 by 50 @ :30 rest 4 x 25’s @ base or :10 rest beat your 100 time 4 x 25’s @:30 or :10 rest Alternating sprint FAST and easy 500 yards 2400 cumulative yards 200 loosen cool down 200 yards 2600 cumulative yards  

Kiefer Swim Workout: Long

Download long swim workout PDF Warm Up: 400 swim every fourth 25 backstroke 200 pull 200 kick 800 yards 800 cumulative yards 8 x 75’s kick with a snorkel no board @ base +:30 or :10 rest 600 yards 1400 cumulative yards Main Set: 400 free @ base or :20 rest (target heart rate 160, 80% effort) 2 x 200 IM’s kick/drill @ base +:20 or :20 rest 4 x 100’s free @ base or :10 rest beat your 400 time 5 x 50’s kick @ base +:20 or :20 rest build 50 easy 1500 yards 2900 cumulative yards 200 free @ :30 rest (target heart rate 160, 80% effort) 300 pull breathing 5, 7, 9 by 50 @ :30 rest 4 x 50’s @ base or :10 rest beat your 200 time 8 x 25’s @:30 or :10 rest Alternating sprint FAST and easy 900 yards 3800 cumulative yards 200 loosen cool down 200 yards 4000 cumulative yards