Kiefer Swim Workout: Don't Stop the Beat

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: Maintain kick speed and tempo to hit target heart rate/intervals.

Kiefer Swim Workout: Short

Download short swim workout PDF Warm Up: 100 swim 100 pull 100 kick 3 x 50’s kick descend 1-3 @ :10 rest 3 x 50’s swim descend 1-3 @ :10 rest 600 yards 600 cumulative yards Main Set: 3 x 150’s @ base + :20 or :20 rest 50 swim 50 kick 50 swim 4 x 50’s pull @ :10 rest 25 back 25 free Match your cycles each 25, ie 10 cycles back, 10 cycles free 3 x 150’s @ base +:40 or :20 rest 50 kick 50 swim 50 kick 4 x 50’s pull @ :10 rest 25 back 25 free Match your cycles each 25, ie 10 cycles back, 10 cycles free 1300 yards 1900 cumulative yards 20 x 25’s @ :10 rest 1 - scull 2 - free DPS 3 - scull 4 - underwater flutter kick only, no dolphin 500 yards 2400 cumulative yards Choice of distance/stroke(s) fast from the blocks. Pick one of your primary events and challenge yourself to get up and go at the end of your workout. 50-1650 yards 300 warm down choice 2700 cumulative yards (min)  

Kiefer Swim Workout: Long

Download long swim workout PDF Warm Up: 300 swim 200 pull 100 kick 4 x 50’s kick descend 1-4 @ :10 rest 4 x 50’s swim descend 1-4 @ :10 rest 1000 yards 1000 cumulative yards Main Set: 3 x 300’s @ base + :30 or :30 rest (add base once, not per 100, ie your base is 1:30 per hundred so your interval for this 300 would be 5:00) 100 swim 100 kick 100 swim 4 x 50’s pull @ :10 rest 25 back 25 free Match your cycles each 25, ie 10 cycles back, 10 cycles free 3 x 300’s @ base +1:00 or :30 rest 100 kick 100 swim 100 kick 4 x 50’s pull @ :10 rest 25 back 25 free Match your cycles each 25, ie 10 cycles back, 10 cycles free 2200 yards 3200 cumulative yards 20 x 25’s @ :10 rest 1 - scull 2 - free DPS 3 - scull 4 - underwater flutter kick only, no dolphin 500 yards 3700 cumulative yards Choice of distance/stroke(s) fast from the blocks. Pick one of your primary events and challenge yourself to get up and go at the end of your workout. 50-1650 yards 300 warm down choice 4000 cumulative yards (min)