Kiefer Swim Workout: Extreme Ladders

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 climb.

Kiefer Swim Workout: Short

Download short swim workout PDF Warm Up: 300 swim 200 pull 100 kick 600 yards 600 cumulative yards 2 x (odd rounds free, even rounds choice) all @:10 rest 50 drill 50 kick 25 build 25 perfect 300 yards 900 cumulative yards Main Set: 4 x 50’s @ base +:15 or :10 rest 3 x 100’s @ base +:10 or :10 rest 2 x 200’s @ base +:05 or :05 rest 1 x 300 @ base strong effort 1200 yards 2100 cumulative yards 1 x 100 pull distance per cycle @ base +:15 or :10 rest 100 streamline kick @ :10 rest 4 x 25’s freestyle long arms distance per cycle, strong over kick @ :10 rest 4 x 25’s perfect technique @ :05 rest 400 yards 2500 cumulative yards 200 easy choice 200 yards 2700 cumulative yards  

Kiefer Swim Workout: Long

Download long swim workout PDF Warm Up: 300 swim 200 pull 100 kick 600 yards 600 cumulative yards 4 x (odd rounds free, even rounds choice) all @:10 rest 50 drill 50 kick 25 build 25 perfect 600 yards 1200 cumulative yards Main Set: 4 x 100’s @ base +:15 or :10 rest 3 x 200’s @ base +:10 or :10 rest 2 x 300’s @ base +:05 or :05 rest 1 x 400 @ base strong effort 2000 yards 3200 cumulative yards 2 x 100 pull distance per cycle @ base +:15 or :10 rest 100 streamline kick @ :10 rest 4 x 25’s freestyle long arms distance per cycle, strong over kick @ :10 rest 4 x 25’s perfect technique @ :05 rest 800 yards 4000 cumulative yards 200 easy choice 200 yards 4200 cumulative yards