Kiefer Weekly Swim Workout: Fast Swimming and Stroke Reset

Focus: Train hard and then clean up your strokes with drills.

Kiefer Swim Workout - Short

Download Short Swim Workout PDF Warm Up: 300 free 300 IM 25 kick/25 drill/25 swim 100 scull 4 x 25 - odds build up, evens build down - mix up the strokes 800 yards Main set: 8 x 100 free at a hard pace, holding an interval in which you are only getting :05 rest - every 4th 100 is stroke or IM hard with :30 rest 800 yards 1600 cumulative yards Drills with fins: 75 Tarzan - :10 rest 75 half length spin backstroke/half length perfect backstroke - :10 rest 75 breaststroke arms/dolphin kick - :10 rest 75 fly - 3 strokes/6 underwater kicks in streamline position - :10 rest 300 yards 1900 cumulative yards 4 x 50 moderate pull with buoy (paddles optional) alternating strokes - :10 rest 200 yards 2100 cumulative yards 3 x 100 kick with fins - alternating side/back/side/front (no board) - :10 rest 300 yards 2400 cumulative yards Scull progression - complete the below set twice - scull is fast and strong, swim is sprint: 25 = scull 5 meters/swim rest of length - :20 rest 25 = scull 10 meters/swim rest of length - :20 rest 25 = scull 15 meters/swim rest of length - :20 rest 25 = scull full length - :20 rest 200 yards 2600 cumulative yards 200 easy  

Kiefer Swim Workout - Long

Download Long Swim Workout PDF Warm Up: 300 free 400 IM 25 kick/50 drill/25 swim 100 scull 8 x 25 - odds build up, evens build down - mix up the strokes 1000 yards Main set: 12 x 100 free at a hard pace, holding an interval in which you are only getting :05 rest - every 4th 100 is stroke or IM hard with :30 rest 1200 yards 2200 cumulative yards Drills with fins - complete the below set twice: 75 Tarzan - :10 rest 75 half length spin backstroke/half length perfect backstroke - :10 rest 75 breaststroke arms/dolphin kick - :10 rest 75 fly - 3 strokes/6 underwater kicks in streamline position - :10 rest 600 yards 2800 cumulative yards 8 x 50 moderate pull with buoy (paddles optional) alternating strokes - :10 rest 400 yards 3200 cumulative yards 5 x 100 kick with fins - alternating side/back/side/front (no board) - :10 rest 500 yards 3700 cumulative yards Scull progression - complete the below set 3 times - scull is fast and strong, swim is sprint: 25 = scull 5 meters/swim rest of length - :20 rest 25 = scull 10 meters/swim rest of length - :20 rest 25 = scull 15 meters/swim rest of length - :20 rest 25 = scull full length - :20 rest 300 yards 4000 cumulative yards 6 x 100 alternate 100 hard off the block for time/100 easy recovery - each 100 hard must be a different stroke 600 yards 4600 cumulative yards 200 easy