Kiefer Weekly Swim Workout: Cruise
Focus: Build your threshold and endurance.
Kiefer Swim Workout - Short
Download Short Swim Workout PDF
Warm Up:
200 swim
100 pull
100 kick
400 yards
400 cumulative yards
Main:
20 x 25’s variable speed @ base + :05 or :10 rest
Your choice of strokes per round of 4
500 yards
900 cumulative yards
5 x 100’s
1-3 @ base + :10 or :20 rest
4 @ base + :05 or :10 rest
5 @ base
200 recover pull
700 yards
1600 cumulative yards
5 x 50’s
1-3 @ base +:10 or : 15 rest
4 @ base + :05 or :10 rest
5 @ base
200 easy choice
450 yards
2050 yards
8 x 100’s kick @ base + :30 or :15 rest
2x
1 - 25 fast 75 easy
2 - 50 fast 50 easy
3 - 75 fast 25 easy
4 - all easy
800 yards
2850 cumulative yards
150 easy choice
150 yards
3000 cumulative yards
Kiefer Swim Workout - Long
Download Long Swim Workout PDF
Warm Up:
300 swim
200 pull
100 kick
500 yards
500 cumulative yards
Main:
20 x 25’s variable speed @ base + :05 or :10 rest
Your choice of strokes per round of 4
500 yards
1000 cumulative yards
5 x 300’s
1-3 @ base + :10 or :20 rest
4 @ base + :05 or :10 rest
5 @ base
200 recover pull
1700 yards
2700 cumulative yards
5 x 150’s
1-3 @ base +:10 or : 15 rest
4 @ base + :05 or :10 rest
5 @ base
200 easy choice
950 yards
3650 yards
10 x 100’s kick @ base + :30 or :15 rest
2x
1 - 25 fast 75 easy
2 - 50 fast 50 easy
3 - 75 fast 25 easy
4 - all fast
5 - all easy
1000 yards
4650 cumulative yards
200 easy choice
200 yards
4850 cumulative yards
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