Kiefer Weekly Swim Workout: Build Into Fast!

Focus: Building into the speed allows your muscles to get ready...and you to swim at top speed when you’re in fast mode.

Kiefer Swim Workout - Short

Download Short Swim Workout PDF Warm Up: 300 free - every 4th length is catch-up stroke 200 IM - 25 left arm/25 right arm of each stroke 200 IM - 25 kick/25 drill of each stroke 4 x 25 - one of each stroke, perfect form 800 yards Main set: 4 x 75 completed as 25 moderate/25 build/25 hard – odds free/evens non-free - :15 rest 300 yards 1100 cumulative yards 6 x 50 kick with fins, completed as 2 – on back =butterfly kick, 2 – on front with board = freestyle kick, 2 – on back = backstroke kick - :10 rest 300 yards 1400 cumulative yards 4 x 150 free with paddles and buoy completed as 50-breathing every 3rd stroke/50-breathing every 5th stroke/50-breathing every 7th stroke - :10 rest 600 yards 2000 cumulative yards 4 x 100 rotating through #1 = first 25 hard, remaining 75 moderate, #2 = first 50 is hard remaining 50 is moderate, #3 = first 75 is hard, remaining 25 is moderate, #4 = whole 100 is hard - pick one stroke - :10 rest 400 yards 2400 cumulative yards 8 x 25 completed as 2 rounds of the below – take :10 rest after each 25 - do a different stroke for each round: 25 build up 25 build down 25 easy 25 hard 200 yards 2600 cumulative yards 200 easy  

Kiefer Weekly Swim Workout - Long

Download Long Swim Workout PDF Warm Up: 400 free - every 4th length is catch-up stroke 200 IM - 25 left arm/25 right arm of each stroke 200 IM - 25 kick/25 drill of each stroke 100 kick on back 4 x 25 - one of each stroke, perfect form 1000 yards Main set: 8 x 75 completed as 25 moderate/25 build/25 hard – odds free/evens non-free - :15 rest 600 yards 1600 cumulative yards 12 x 50 kick with fins, completed as 4 – on back =butterfly kick, 4 – on front with board = freestyle kick, 4 – on back = backstroke kick - :10 rest 600 yards 2200 cumulative yards 6 x 150 free with paddles and buoy completed as 50-breathing every 3rd stroke/50-breathing every 5th stroke/50-breathing every 7th stroke - :10 rest 900 yards 3100 cumulative yards 12 x 100 rotating through #1 = first 25 hard, remaining 75 moderate, #2 = first 50 is hard remaining 50 is moderate, #3 = first 75 is hard, remaining 25 is moderate, #4 = whole 100 is hard – completed as: 4 x 100 IM - :15 rest 4 x 100 free - :15 rest 4 x 100 best (non-free) stroke - :15 rest 1200 yards 4300 cumulative yards 12 x 25 completed as 3 rounds of the below – take :10 rest after each 25 - do a different stroke for each round: 25 build up 25 build down 25 easy 25 hard 300 yards 4600 cumulative yards 200 easy