Kiefer Swim Workout: Breath Mastery

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: Maintain speed and technique while challenging lung capacity.

Kiefer Swim Workout: Short

Download short swim workout PDF Warm Up: 100 swim 100 pull 200 IM kick drill 100 back 500 yards 500 cumulative yards 10 x 50’s fish flop @ :15 rest 500 yards 1000 cumulative yards Main Set: 20 x 25’s @ :10 rest 1 - free 2 - underwater flutter kick only, no dolphin 3 - back 4 - underwater dolphin kick 500 yards 1500 cumulative yards 6 x 100’s @ base +:10 or :15 rest Odds free Evens IM No breathing on the last 25 of every 100 600 yards 2100 cumulative yards 8 x 50’s paddles only @ base +:10 or :10 rest Underwater flip turn at the wall 400 yards 2500 cumulative yards Fins on 20 x 25’s 4 butterfly 1 easy 4 backstroke 1 easy Sprint the strokes with excellent underwaters, minimum halfway on each 25 500 yards 3000 cumulative yards 200 easy 100 yards 3100 cumulative yards  

Kiefer Swim Workout: Long

Download long swim workout PDF Warm Up: 200 swim 200 pull 200 IM kick drill 200 back 800 yards 800 cumulative yards 10 x 50’s fish flop @ :15 rest 500 yards 1300 cumulative yards Main Set: 20 x 25’s @ :10 rest 1 - free 2 - underwater flutter kick only, no dolphin 3 - back 4 - underwater dolphin kick 500 yards 1800 cumulative yards 10 x 100’s @ base +:10 or :15 rest Odds free Evens IM No breathing on the last 25 of every 100 1000 yards 2800 cumulative yards 12 x 50’s paddles only @ base +:10 or :10 rest Underwater flip turn at the wall 600 yards 3400 cumulative yards Fins on 20 x 25’s 4 butterfly 1 easy 4 backstroke 1 easy Sprint the strokes with excellent underwaters, minimum halfway on each 25 500 yards 3900 cumulative yards 200 easy 200 yards 4100 cumulative yards