Need help understanding certain words in this swim workout? View our swim workout terminology sheet for definitions.
Focus: Kicking, pulling, and swimming with controlled descents.
Kiefer Swim Workout - Short
Download short swim workout PDFWarm Up:
100 free
100 pull
100 kick
100 back
400 yards
400 cumulative yard
2 x
4 x 50’s kick descend 1-4 @ base +:10 or :10 rest
4 x 50’s pull descend 1-4 @ base +:05 or :10 rest
200 pull @ base or :10 rest
4 x 50’s 1 & 3 easy, 2 & 4 FAST @ base +:20 or :20 rest
1600 yards
2000 cumulative yards
4 x 25’s kick descend 1-4 @ :10 rest
4 x 25’s pull descend 1-4 @:10 rest
100 pull @ base -:05 or :05 rest
4 x 25’s 1 & 3 easy, 2 & 4 FAST @ :15 rest
400 yards
2400 cumulative yards
200 warm down
200 yards
2600 cumulative yards
Kiefer Swim Workout - Long
Download long swim workout PDFWarm Up:
200 free
200 pull
200 kick
200 back
800 yards
800 cumulative yard
3 x
4 x 50’s kick descend 1-4 @ base +:10 or :10 rest
4 x 50’s pull descend 1-4 @ base +:05 or :10 rest
200 pull @ base or :10 rest
4 x 50’s 1 & 3 easy, 2 & 4 FAST @ base +:20 or :20 rest
2400 yards
3200 cumulative yards
2x
4 x 25’s kick descend 1-4 @ :10 rest
4 x 25’s pull descend 1-4 @:10 rest
100 pull @ base -:05 or :05 rest
4 x 25’s 1 & 3 easy, 2 & 4 FAST @ :15 rest
800 yards
4000 cumulative yards
200 warm down
200 yards
4200 cumulative yards
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