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
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