Kiefer Weekly Swim Workout: Freestyle Perfection!

Swim Workout Focus: Fun for freestylers! This freestyle intensive workout will help refresh your stroke and build endurance.

Kiefer Swim Workout – Short

Warm Up: 200 free 100 kick 200 IM drill of choice 100 kick 4 x 25 build, choice 700 yards Main set: Repeat the below set 2 times. Round #1 = kick, Round #2 = pull with swim pull buoy and hand paddles. 200 build - :20 rest 150 build - :15 rest 100 build - :10 rest 50 hard – 1:00 rest 1000 yards 1700 cumulative yards Freestyle drills, moderate speed – take :10 rest after each 50: 2 x 50 streamline kick underwater 2 x 50 scull of choice 2 x 50 swim with a flipturn every 5 yards 2 x 50 spin drill (super-fast arms) 2 x 50 distance per stroke 500 yards 2200 cumulative yards 4 x 100 with fins and swimmers snorkel. A hard but maintainable pace, getting the same time for every 100 - :10 rest 400 yards 2600 cumulative yards 200 easy  

Kiefer Swim Workout - Long

Warm Up: 200 free 100 kick 200 non-free 100 kick 200 IM drill of choice 100 kick 4 x 25 build, choice 1000 yards Main set: 2 x 500 free #1 breathing every 3rd/5th/7th stroke by 25 with the 4th length of each 100 scull – 1:00 rest #2 negative split (2nd half faster than 1st half) until you reach race pace 1000 yards 2000 cumulative yards Repeat the below set 3 times. Round #1 = kick, Round #2 = pull with buoy and paddles, Round #3 = swim. 200 build - :20 rest 150 build - :15 rest 100 build - :10 rest 50 hard – 1:00 rest 1500 yards 3500 cumulative yards Freestyle drills, moderate speed – take :10 rest after each 50: 2 x 50 streamline kick underwater 2 x 50 scull of choice 2 x 50 swim with a flipturn every 5 yards 2 x 50 spin drill (super-fast arms) 2 x 50 distance per stroke 2 x 50 perfect swimming, from the block 600 yards 4100 cumulative yards 5 x 100 with fins and swimmers snorkel. A hard but maintainable pace, getting the same time for every 100 - :10 rest 500 yards 4600 cumulative yards 200 easy