Focus: Push your legs now so they are ready when you need them to finish a race!
Kiefer Swim Workout - Short
Download Short Swim Workout PDF
Warm Up:
200 Swim Choice
100 Pull
200 IM kick
500 yards
500 cumulative yards
Main set:
16 x 25’s flutter kick with a board variable speed @ :10 rest
1- half fast half easy
2 - half easy half fast
3 - all easy
4 - all fast
400 yards
900 cumulative yards
2 x
100 free swim perfect stroke @ :10
100 flutter kick fast @ :20
4 x 25’s freestyle odds fast, even easy @:15
4 x 25’s flutter kick odds fast, even easy @ :15
800 yards
1700 cumulative yards
200 pull @ :15
200 yards
1900 cumulative yards
6 x75’s w/fins @:10 heart hold at 150
450 yards
2350 cumulative yards
4 x 50’s @:10
scull-swim by 25 recover
200 yards
2550 cumulative yards
100 Flutter kick for time board or streamline, choice of fins or barefoot
100 recover choice
200 yards
2750 cumulative yards
Kiefer Swim Workout - Long
Download Long Swim Workout PDF
Warm Up:
300 Swim Choice
200 Pull
200 IM kick
700 yards
700 cumulative yards
Main set:
20 x 25’s flutter kick with a board variable speed @ :10 rest
1- half fast half easy
2 - half easy half fast
3 - all easy
4 - all fast
500 yards
1300 cumulative yards
3 x
100 free swim perfect stroke @ :10
100 flutter kick fast @ :20
4 x 25’s freestyle odds fast, even easy @:15
4 x 25’s flutter kick odds fast, even easy @ :15
1200 yards
2500 cumulative yards
3 x 100’s pull @ :10
2 x 200’s pull @ :15
1 x 400 pull @ :20
1100 yards
3600 cumulative yards
12 x75’s w/fins @:10 heart hold at 150
900 yards
4500 cumulative yards
8 x 50’s @:10
scull-swim by 25 recover
400 yards
4900 cumulative yards
200 Flutter kick for time board or streamline, choice of fins or barefoot
200 recover choice
400 yards
5300 cumulative yards
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