Kiefer Swim Workout: Descend Repeats

Need help understanding certain words in this swim workout? View our swim workout terminology sheet for definitions. Don’t have a base set yet? Check out this post on how to get started today! Focus: Control your speed on the mini sets, descend main.

Kiefer Swim Workout: Short

Download short swim workout PDF Warm Up: 200 swim 300 kick (100 flutter, 100 dolphin, 100 breast) 100 pull 600 yards 600 cumulative yards 4 x 25’s mummy drill 4 x 50’s breaststroke swim, DPC down, build back 4 x 25’s dolphin kick with a board (hands at the bottom, face in the water, straight arms) 4 x 50’s fly drill down, build back 600 yards 1200 cumulative yards Main Set: 4 x 100’s free (pull optional) Descend 1-4 @ base :15 or :20 rest 1 - DPC 2-4 descend, heart rate should START no lower than 150 400 yards 1600 cumulative yards 10 x 50’s kick/swim by 25 Odds - underwater dolphin kick, easy free Evens - underwater pullouts, easy free 500 yards 1900 cumulative yards 6 x 50’s @ base +:10 or :10 rest (pull optional) 1-4 descend to fast 5 easy recover 6 faster than 4 300 yards 2200 cumulative yards 200 choice recover/warm down 200 yards 2400 cumulative yards  

Kiefer Swim Workout: Long

Download long swim workout PDF Warm Up: 300 swim 300 kick (100 flutter, 100 dolphin, 100 breast) 300 pull 900 yards 900 cumulative yards 2x 4 x 25’s mummy drill 4 x 50’s breaststroke swim, DPC down, build back 4 x 25’s dolphin kick with a board (hands at the bottom, face in the water, straight arms) 4 x 50’s fly drill down, build back 1200 yards 2100 cumulative yards Main Set: 4 x 200’s free (pull optional) Descend 1-4 @ base :15 or :20 rest 1 - DPC 2-4 descend, heart rate should START no lower than 150 800 yards 2900 cumulative yards 10 x 50’s kick/swim by 25 Odds - underwater dolphin kick, easy free Evens - underwater pullouts, easy free 500 yards 3400 cumulative yards 6 x 100’s @ base +:10 or :10 rest (pull optional) 1-4 descend to fast 5 easy recover 6 faster than 4 600 yards 4000 cumulative yards 200 choice recover/warm down 200 yards 4200 cumulative yards