Focus: Without neglecting distance per cycle, yardage and quality up for a longer haul.
Kiefer Swim Workout - Short
Download Short Swim Workout PDF
Warm Up:
100 swim
100 kick
100 pull
100 swim
400 yards
400 cumulative yards
Main:
2 x the following all on :10 rest
100 (25 streamline flutter kick only underwater, 25 right arm, 25 left arm, 25 perfect)
50 kick right side down, left side back
50 breathing every three strokes with an underwater flip turn
25 easy perfect
25 sprint
500 yards
900 cumulative yards
6 x 50’s freestyle long and smooth, strong kick @ base + :05 (or 10 seconds rest)
Maintain heart rate @ 150
300 yards
1200 cumulative yards
200 freestyle pull breathing every three, relax
6 x 50’s freestyle @ base +:20 (or :30 rest) fast average
500 yards
1700 cumulative yards
2 x 200’s @ :30 rest
1 - right paddle, left fin only, work on the timing of hand entry with the fin down kick
2 - left paddle, right fin only
400 yards
2100 cumulative yards
6 x 50’s @ base + :15 or :10 rest
Flip and kick out of your turn every five strokes
300 yards
2400 cumulative yards
16 x 25’s @ base or :05 rest, best average on little rest, stay TOUGH!
400 yards
2800 cumulative yards
100 easy choice
100 fins on fast for time
200 yards
3000 cumulative yards
100 easy choice
100 yards
3100 cumulative yards
Kiefer Swim Workout - Long
Download Long Swim Workout PDF
Warm Up:
200 swim
200 kick
200 pull
200 swim
800 yards
800 cumulative yards
Main:
4 x the following all on :10 rest
100 (25 streamline flutter kick only underwater, 25 right arm, 25 left arm, 25 perfect)
50 kick right side down, left side back
50 breathing every three strokes with an underwater flip turn
25 easy perfect
25 sprint
1000 yards
1800 cumulative yards
5 x 100’s freestyle long and smooth, strong kick @ base + :10 (or 15 seconds rest)
Maintain heart rate @ 150
500 yards
2300 cumulative yards
200 freestyle pull breathing every three, relax
5 x 100’s freestyle @ base +:20 (or :30 rest) fast average
700 yards
3000 cumulative yards
2 x 200’s @ :30 rest
1 - right paddle, left fin only, work on the timing of hand entry with the fin down kick
2 - left paddle, right fin only
400 yards
3400 cumulative yards
10 x 50’s @ base + :15 or :10 rest
Flip and kick out of your turn every five strokes
500 yards
3900 cumulative yards
16 x 50’s @ base or :05 rest, best average on little rest, stay TOUGH!
800 yards
4700 cumulative yards
200 easy choice
200 fins on fast for time
400 yards
5100 cumulative yards
300 easy choice
300 yards
5400 cumulative yards
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