Kiefer Swim Workout: Don’t Trash Your Technique!

Need help understanding certain words in this swim workout? View our swim workout terminology sheet for definitions. Focus: Drills and control, work hard and hold control.

Kiefer Swim Workout - Short

Download Short Swim Workout PDF Warm Up: 300 swim alternating 50 free/50 back, match your cycles. If you took 20 cycles for the 50 free try to match it with 20 cycles for the 50 back. 4 x 50’s extension kick on :10 rest take your time! 100 pull alternating 25 free/25 back match your cycles 100 catch up freestyle drill 700 yards 700 cumulative yards 2x 8 x 25’s Odd streamline kick on your back Even Drill Round One Drill: bow and arrow Round Two Drill: 3 right arm, 3 left arm Round Three Drill: overkick 4 x 50’s descend 1-4 @ base +:10 or :10 rest 100 pull long perfect stroke 1000 yards 1700 cumulative yards 5 x 100’s freestyle @ base +:10 This should be challenging, not impossible but hard. You should be getting no more than :20 rest on any single 200 and your heart rate should be 150-160 Paddles optional 500 yards 2200 cumulative yards 100 easy choice, recover 4x 50’s @ base +:15 or :20 rest 3 fast, one easy 100 easy loosen 400 yards 2600 cumulative yards  

Kiefer Swim Workout - Long

Download Long Swim Workout PDF Warm Up: 300 swim alternating 50 free/50 back, match your cycles. If you took 20 cycles for the 50 free try to match it with 20 cycles for the 50 back. 8 x 50’s extension kick on :10 rest take your time! 200 pull alternating 25 free/25 back match your cycles 100 catch up freestyle drill 1000 yards 1000 cumulative yards 3x 8 x 25’s Odd streamline kick on your back Even Drill Round One Drill: bow and arrow Round Two Drill: 3 right arm, 3 left arm Round Three Drill: overkick 4 x 50’s descend 1-4 @ base +:10 or :10 rest 100 pull long perfect stroke 1500 yards 2500 cumulative yards 5 x 200’s freestyle @ base +:10 This should be challenging, not impossible but hard. You should be getting no more than :20 rest on any single 200 and your heart rate should be 150-160 Paddles optional 1000 yards 3500 cumulative yards 100 easy choice, recover 12 x 50’s @ base +:15 or :20 rest 3 fast, one easy 100 easy loosen 800 yards 4300 cumulative yards