Kiefer Weekly Swim Workout - Dedication!

Focus: You know it’s tough...and I know you can do it! Do this workout the way it’s meant to be done and you’ll take home a whole new level of dedication.

Download Kiefer Swim Work - Short

Download Short Swim Workout Warm Up: 200 free 100 pull choice 100 IM kick 100 IM drill 8 x 25 - 2 of each stroke - odds sprint kick (no board), evens moderate perfect stroke 700 yards Main set: 200 free - a hard pace that you can maintain - :15 rest 2 x 75 IM moderate - drop the free - :10 rest 100 free sprint - :15 rest 4 x 75 IM moderate - drop the free - :15 rest 750 yards 1450 cumulative yards 4 x 100 with fins (no board) completed as 50 hard kick/25 hard swim/25 recovery kick. Kicking should be done in streamline position on back or on side with the bottom arm up in front and the top arm resting down along the side of the body - :10 rest 400 yards 1850 cumulative yards 4 x 100 pull free with paddles and buoy - breathing every 4,5,6,7 strokes by 25 - :15 rest 400 yards 2250 cumulative yards 8 x 25 working on streamline - :10 rest, completed as: 2 x 25 - tight freestyle streamline, hard dolphin kick into fast free kick, clean breakout, swim easy to end 2 x 25 - tight butterfly streamline, hard dolphin kick, clean breakout, swim easy to end 2 x 25 - tight backstroke streamline, dolphin kick into fast back kick, clean breakout, swim easy to end 2 x 25 - tight breaststroke streamline - do TWO underwater pull outs, swim easy to end 200 yards 2450 cumulative yards 6 x 25 - all out, your choice of stroke - 3 from the blocks - take as much time as you need to recover 150 yards 2600 cumulative yards 200 easy

Kiefer Swim Workout - Long

Download Long Swim Workout PDF Warm Up: 300 free 200 pull choice 100 IM kick 200 IM drill 8 x 25 - 2 of each stroke - odds sprint kick (no board), evens moderate perfect stroke 1000 yards Main set: 300 free - a hard pace that you can maintain - :15 rest 2 x 75 IM moderate - drop the free - :05 rest 200 free - a hard pace that you can maintain - 15 rest 4 x 75 IM moderate - drop the free - :10 rest 100 free sprint - :15 rest 6 x 75 IM moderate - drop the free - :15 rest 1500 yards 2500 cumulative yards 6 x 100 with fins (no board) completed as 50 hard kick/25 hard swim/25 recovery kick. Kicking should be done in streamline position on back or on side with the bottom arm up in front and the top arm resting down along the side of the body - :10 rest 600 yards 3100 cumulative yards 8 x 50 alternating through 2 rounds of each stroke completed as 25 scull/25 swim moderate - :10 rest 400 yards 3500 cumulative yards 6 x 100 pull free with paddles and buoy - breathing every 4,5,6,7 strokes by 25 - :15 rest 600 yards 4100 cumulative yards 16 x 25 working on streamline - :10 rest, completed as: 4 x 25 - tight freestyle streamline, hard dolphin kick into fast free kick, clean breakout, swim easy to end 4 x 25 - tight butterfly streamline, hard dolphin kick, clean breakout, swim easy to end 4 x 25 - tight backstroke streamline, dolphin kick into fast back kick, clean breakout, swim easy to end 4 x 25 - tight breaststroke streamline - do TWO underwater pull outs, swim easy to end 400 yards 4500 cumulative yards 4 x 25 - all out, your choice of stroke - 2 from the blocks - take as much time as you need to recover 100 yards 4600 cumulative yards 200 easy