Kiefer Swim Workout: Breaststroke and IM

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: Work smart, swim smart.

Kiefer Swim Workout: Short

Download short swim workout PDF Warm Up: 400 free 200 breaststroke kick 600 yards 600 cumulative yards 20 x 25’s @ :10 rest 1 - mummy drill 2 - one pull, 2 kick 3 - one stroke breast, one stroke fly 4 - breast swim 500 yards 1100 cumulative yards Main Set: 4 x 100’s @ base +:10 1 - 25 breast, 75 free 2 - 50 breast, 50 free 3 - 75 breast, 25 free 4 - 100 breast (just hang on! Get some rest on number one of round two!) 400 yards 1500 cumulative yards 3 x 200’s 1-2 free @ base 3 - IM @ base +:15 30 seconds rest, then repeat 600 yards 2100 cumulative yards 16 x 50’s breast kick @ :10 rest Tempo kick on the way down, distance per cycle back 800 yards 2900 cumulative yards 100 easy 100 yards 3000 cumulative yards  

Kiefer Swim Workout: Long

Download long swim workout PDF Warm Up: 400 free 200 breaststroke kick 600 yards 600 cumulative yards 20 x 25’s @ :10 rest 1 - mummy drill 2 - one pull, 2 kick 3 - one stroke breast, one stroke fly 4 - breast swim 500 yards 1100 cumulative yards Main Set: 8 x 100’s @ base +:10 1 - 25 breast, 75 free 2 - 50 breast, 50 free 3 - 75 breast, 25 free 4 - 100 breast (just hang on! Get some rest on number one of round two!) 800 yards 1900 cumulative yards 6 x 200’s 1-2 free @ base 3 - IM @ base +:15 30 seconds rest, then repeat 1200 yards 3100 cumulative yards 20 x 50’s breast kick @ :10 rest Tempo kick on the way down, distance per cycle back 1000 yards 4100 cumulative yards 200 easy 200 yards 4300 cumulative yards