Kiefer Swim Workout: Broken 2's and 5's

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: Bursts of pacing within technique.

Kiefer Swim Workout: Short

Download short swim workout PDF Warm Up: 100 swim 100 kick 100 pull 300 yards 300 cumulative yards 2x (all on :10 rest) 100: 25 swim, 25 left arm only, 25 right arm only, 25 catch up 50: extension kick 50: breath every five, underwater flip turn at the wall 2 x 25’s one easy perfect, one FAST 500 yards 800 cumulative yards Main Set: 4 x 50’s @ pace -:05 or :10 rest heart rate 160+ 200 pull breathing every three 4 x 50’s @ 2 minutes Fast average, these should be incredibly high effort, truly as fast as you can hold 200 pull right fin on, left paddle on 200 pull left fin on, right paddle on 1000 yards 1800 cumulative yards 10 x 50’s @ base +:10 or :10 rest Perfect technique, with underwater flip turns 500 yards 2300 cumulative yards 200 fin kick fast for time 200 yards 2500 cumulative yards 100 easy loosen 100 yards 2600 cumulative yards  

Kiefer Swim Workout: Long

Download long swim workout PDF Warm Up: 200 swim 200 kick 200 pull 600 yards 600 cumulative yards 4x (all on :10 rest) 100: 25 swim, 25 left arm only, 25 right arm only, 25 catch up 50: extension kick 50: breath every five, underwater flip turn at the wall 2 x 25’s one easy perfect, one FAST 1000 yards 1600 cumulative yards Main Set: 5 x 100’s @ pace -:05 or :10 rest heart rate 160+ 200 pull breathing every three 5 x 100’s @ 3 minutes Fast average, these should be incredibly high effort, truly as fast as you can hold 200 pull right fin on, left paddle on 200 pull left fin on, right paddle on 1600 yards 3200 cumulative yards 10 x 50’s @ base +:10 or :10 rest Perfect technique, with underwater flip turns 500 yards 3700 cumulative yards 400 fin kick fast for time 400 yards 4100 cumulative yards 200 easy loosen 200 yards 4300 cumulative yards