Kiefer Swim Workout: Build A Base

Focus: Aerobic training for increased endurance

Kiefer Swim Workout - Short

Download Short Swim Workout PDF Warm Up: 200 loosen choice 6 x 50’s @ :10 rest Odds drill non free stroke Even freestyle perfect technique 200 pull breathing every three strokes 700 yards 700 cumulative yards Main set: 4 x 150’s free descend 1-4 #1 @ :20 rest, 2 @ :15 rest, 3 @ :10 rest 100 pull recover 4 x 100’s free descend 1-4 #1 @ :15 rest, 2 @ :10 rest, 3 @ :05 rest 100 pull recover 4 x 50’s free descend 1-4 #1 @ :15 rest, 2 @ :10 rest, 3 @ :05 rest 100 pull recover 1500 yards 2200 cumulative yards 3 x 200’s kick with fins @ :15 rest Descend 1-3 600 yards 2800 cumulative yards 100 recover easy 100 free fast for time 200 yards 3000 cumulative yards 6 x 50’s @ :10 rest Odds streamline kick on back Evens choice swim 300 yards 3300 cumulative yards  

Kiefer Swim Workout - Long

Download Long Swim Workout Warm Up: 400 loosen choice 10 x 50’s @ :10 rest Odds drill non free stroke Even freestyle perfect technique 300 pull breathing every three strokes 1200 yards 1200 cumulative yards Main set: 4 x 200’s free descend 1-4 #1 @ :20 rest, 2 @ :15 rest, 3 @ :10 rest 100 pull recover 4 x 150’s free descend 1-4 #1 @ :20 rest, 2 @ :15 rest, 3 @ :10 rest 100 pull recover 4 x 100’s free descend 1-4 #1 @ :15 rest, 2 @ :10 rest, 3 @ :05 rest 100 pull recover 4 x 50’s free descend 1-4 #1 @ :15 rest, 2 @ :10 rest, 3 @ :05 rest 100 pull recover 2400 yards 3600 cumulative yards 3 x 200’s kick with fins @ :15 rest Descend 1-3 600 yards 4200 cumulative yards 100 recover easy 100 free fast for time 200 yards 4400 cumulative yards 8 x 50’s @ :10 rest Odds streamline kick on back Evens choice swim 400 yards 4800 cumulative yards