Kiefer Swim Workout: Cruisin'

Focus: Aerobic free, build your base.

Kiefer Swim Workout - Short

Download Short Swim Workout PDF Warm Up: 100 swim 100 pull 100 kick 300 yards 300 cumulative yards Main: 20 x 25’s Variable Speed @ :10 rest or base +:05, your choice of strokes 500 yards 800 cumulative yards 9 x 100’s split into 3 rounds of 3 all freestyle R1 - Base +:20 or :20 rest descend 1-3 R2 - Base +:10 or :10 rest descend 1-3 R3- Base +:05 or :05 rest descend 1-3 100 pull recover 1000 yards 1800 yards 10 x 50’s broken into 2 rounds of 5 1-4 treat as a broken 200 free, adding the 4 50’s to get your overall time, minus rest. 1-4 @ base +:10 or +10 rest #5 Easy recover on 2:00 100 pull recover 600 yards 2400 cumulative yards 10 x 25’s Fin Kick @ :10 rest Odds easy, even fast Board optional, choice of dolphin or flutter kick 250 yards 2650 cumulative yards 150 choice warm down 150 yards 2800 cumulative yards  

Kiefer Swim Workout - Long

Download Long Swim Workout PDF Warm Up: 200 swim 200 pull 200 kick 600 yards 600 cumulative yards Main: 20 x 25’s Variable Speed @ :10 rest or base +:05, your choice of strokes 500 yards 1100 cumulative yards 9 x 300’s split into 3 rounds of 3 all freestyle R1 - Base +:20 or :20 rest descend 1-3 R2 - Base +:10 or :10 rest descend 1-3 R3- Base +:05 or :05 rest descend 1-3 200 pull recover 2000 yards 3100 yards 20 x 50’s broken into 4 rounds of 5 1-4 treat as a broken 200 free, adding the 4 50’s to get your overall time, minus rest. 1-4 @ base +:10 or +10 rest #5 Easy recover on 2:00 200 pull recover 1200 yards 4300 cumulative yards 10 x 100’s Fin Kick @ base +:20 or :10 rest 3, 6, 9 Are best average, as fast as you can kick Board optional, choice of dolphin or flutter kick 1000 yards 5300 cumulative yards 200 choice warm down 200 yards 5500 cumulative yards