Kiefer Swim Workout: Climb The Ladder

Swim Workouts | November 18, 2015

Focus: Build endurance with a tough ladder challenge, can you get to the top?

Kiefer Swim Workout - Short

Download Short Swim Workout PDF Warm Up: 100 free 100 IM kick 100 IM drill 300 yards 300 cumulative yards Main set: 16 x 25’s @ :10 Variable speed 4 of each stroke 1 - half fast/half easy 2- half easy/half fast 3 - all easy 4 - all fast 400 yards 700 cumulative yards 100 relaxed pull : 20 rest 200 IM 25 kick/25 swim :30 rest build your swim 100 relaxed pull 400 yards 1100 cumulative yards All distances @ :10 rest, aggregate best effort time subtract your rest 50 fly, 50 back, 50 breast, 50 free 25 fly, 50 back, 50 breast, 50 free 25 fly, 25 back, 50 breast, 50 free 25 fly, 25 back, 25 breast, 50 free 100 IM 25 back, 25 breast, 25 free 25 breast, 25 free 25 free 900 yards 2000 cumulative yards 8 x 50’s @ :10 25 free/25 back match your number of strokes taken 400 yards 2400 cumulative yards 4 x 100’s kick with fins @:15 odds 50 fast/50 easy evens 50 easy/50 fast 400 yards 2800 cumulative yards 100 recover to finish 100 yards 2900 cumulative yards

Kiefer Swim Workout - Long

Download Long Swim Workout PDF Warm Up: 200 free 200 IM kick 200 IM drill 600 yards 600 cumulative yards Main set: 16 x 25’s @ :10 Variable speed 4 of each stroke 1 - half fast/half easy 2- half easy/half fast 3 - all easy 4 - all fast 400 yards 1000 cumulative yards 200 relaxed pull : 20 rest 400 IM 50 kick/50 swim :30 rest build your swim 200 relaxed pull 800 yards 1800 cumulative yards All distances @ :10 rest, aggregate best effort time subtract your rest 50 fly, 50 back, 50 breast, 50 free 25 fly, 50 back, 50 breast, 50 free 25 fly, 25 back, 50 breast, 50 free 25 fly, 25 back, 25 breast, 50 free 100 IM 25 back, 25 breast, 25 free 25 breast, 25 free 25 free 900 yards 2700 cumulative yards 16 x 50’s @ :10 25 free/25 back match your number of strokes taken 800 yards 3500 cumulative yards 8 x 100’s kick with fins @:15 odds 50 fast/50 easy evens 50 easy/50 fast 800 yards 4300 cumulative yards 200 recover to finish 200 yards 4500 cumulative yards