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Kiefer Weekly Swim Workout: Cruise

Kiefer Weekly Swim Workout: Cruise
Kiefer Swim Workout CruiseFocus: 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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