Focus: Stroke specific work to promote perfect form.
Kiefer Swim Workout - Short
Download Short Swim Workout PDF
Warm Up:
300 free easy - every 5th length kick on side or back
100 backstroke
200 IM drill
100 breaststroke
4 x 25 - one each stroke, build
800 yards
Main set:
4 x 150 free, rotating through with a hard 50 - so #1 1st 50 is hard, #2 2nd 50 is hard, etc. - :10 rest
600 yards
1400 cumulative yards
4 x 100 your best non-free stroke, holding a hard but maintainable interval in which you are getting :10 rest
400 yards
1800 cumulative yards
4 x 75 IM - rotate through which stroke is dropped - so #1 no free, # 2 no breast, etc. - :10 rest
300 yards
2100 cumulative yards
300 pull with paddles and buoy, moderate alternating 50 breathing every 5th stroke/50 breathing every 7th stroke - OR wear a swimmer’s snorkel
300 yards
2400 cumulative yards
Tabata kick set with board (no fins) completed as:
8 x :20 SUPER HARD kick then :10 very easy - this is a continuous kick set, so no resting at the walls
200 yards
2600 cumulative yards
200 easy
Kiefer Swim Workout - Long
Download Long Swim Workout PDF
Warm Up:
500 free easy - every 5th length kick on side or back
150 backstroke
200 IM drill
150 breaststroke
4 x 25 - one each stroke, build
1100 yards
Main set:
6 x 150 free, rotating through with a hard 50 - so #1 1st 50 is hard, #2 2nd 50 is hard, etc. - :10 rest
900 yards
2000 cumulative yards
5 x 100 your best non-free stroke, holding a hard but maintainable interval in which you are getting :10 rest
500 yards
2500 cumulative yards
4 x 75 IM - rotate through which stroke is dropped - so #1 no free, # 2 no breast, etc. - :10 rest
300 yards
2800 cumulative yards
5 x 50 your worst stroke, working on perfect form - :05 rest
2 x 25 your worst stroke, hard - :15 rest
300 yards
3100 cumulative yards
300 pull with paddles and buoy, moderate alternating 50 breathing every 5th stroke/50 breathing every 7th stroke - or wear a swimmers’s snorkel
1:00 rest
8 x 50 kick with board and fins completed as 25 build take :05 rest then 25 hard - :10 rest
1:00 rest
300 pull with paddles (no buoy) - alternating 25 fast/25 easy
1000 yards
4100 cumulative yards
Tabata kick set with board (no fins) completed as:
8 x :20 SUPER HARD kick then :10 very easy - this is a continuous kick set, so no resting at the walls
200 yards
4300 cumulative yards
5 x 50 your best stroke, working on perfect form - :05 rest
2 x 25 your best stroke, hard - :15 rest
300 yards
4600 cumulative yards
200 easy
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