Kiefer Swim Workout: Breath Control

Focus: Build your lung capacity and your confidence at the same time. Note: Secondary means your best non free stroke.

Kiefer Swim Workout - Short

Download Short Swim Workout PDF Warm Up: 100 Free 100 Pull 100 Kick 100 Choice 400 yards 400 cumulative yards Main set: 16 x 50’s breath control (feel free to adjust suggested breaths either up or down to fit your needs) 4x50’s @:05 rest with 5 breaths per 50 4 x 50’s @ :10 rest with 4 breaths per 50 4 x 50’s @:15 rest with 3 breaths per 50 4 x 50’s @:20 rest with 2 breaths per 50 800 yards 1200 cumulative yards 200 secondary drill/swim by 25 5 x 100’s @ :15 rest 1 - 100 free 2 - 75 free/25 secondary 3 - 50/50 4 - 25 free/75 secondary 5 - 100 secondary fast for time! 700 yards 1900 cumulative yards 8 x 50’s kick with fins @:10 no board 25 right side kick/25 left side kick 400 yards 2300 cumulative yards 4 x 50’s @:10 rest hold your 200 pace 200 yards 2500 cumulative yards 100 pull 100 scull 200 yards 2700 cumulative yards

Kiefer Swim Workout - Long

Download Long Swim Workout PDF Warm Up: 200 Free 200 Pull 200 Kick 200 Choice 800 yards 800 cumulative yards Main set: 16 x 50’s breath control (feel free to adjust suggested breaths either up or down to fit your needs) 4x50’s @:05 rest with 5 breaths per 50 4 x 50’s @ :10 rest with 4 breaths per 50 4 x 50’s @:15 rest with 3 breaths per 50 4 x 50’s @:20 rest with 2 breaths per 50 800 yards 1600 cumulative yards 2x 200 secondary drill/swim by 25 5 x 100’s @ :15 rest 1 - 100 free 2 - 75 free/25 secondary 3 - 50/50 4 - 25 free/75 secondary 5 - 100 secondary fast for time! 1400 yards 3000 cumulative yards 8 x 50’s kick with fins @:10 no board 25 right side kick/25 left side kick 400 yards 3400 cumulative yards 5 x 100’s @:15 rest hold your 500 pace 500 yards 3900 cumulative yards 200 pull 200 scull 400 yards 4300 cumulative yards