Kiefer Weekly Swim Workout: Fun On The Slide

Focus: Swim faster as the distance gets shorter. Just slide into that speed!

Kiefer Swim Workout - Short

Download Short Swim Workout PDF Warm Up: 100 free 100 kick 100 IM drill 100 stroke 8 x 25 - odds kick moderate/evens swim perfect stroke 600 yards Main set: Complete the below set all freestyle: 1 x 300 tempo - :15 rest 2 x 150 build by each 50 - :15 rest 3 x 100 maintaining a fast but maintainable pace - :10 rest 4 x 50 - 25 build/25 fast - :10 rest 6 x 25 sprint - :05 rest 1250 yards 1850 cumulative yards 2 x 100 IM kick on back - no board/no fins - :10 rest 200 yards 2050 cumulative yards 7 x 50 with paddles and fins - your choice of stroke - completed as: #1 - 2 = 4 strokes hard, remainder of 50 is moderate - :10 rest #3 - 4 = 8 strokes hard, remainder of 50 is moderate - :10 rest #5 - 6 = 10 strokes hard, remainder of 50 is moderate - :10 rest #7 = 12 strokes hard, remainder of 50 is moderate - :10 rest 350 yards 2400 cumulative yards 4 x 50 - 1 of each stroke, completed as 25 scull/25 swim - :15 rest 200 yards 2600 cumulative yards 200 easy

Kiefer Swim Workout - Long

Download Long Swim Workout PDF Warm Up: 200 free 200 kick 200 IM drill 200 stroke 8 x 25 - odds kick moderate/evens swim perfect stroke 1000 yards Main set: Complete the below set all freestyle: 1 x 300 tempo - :15 rest 2 x 150 build by each 50 - :15 rest 3 x 100 maintaining a fast but maintainable pace - :10 rest 6 x 50 - 25 build/25 fast - :10 rest 12 x 25 sprint - :05 rest 1500 yards 2500 cumulative yards 4 x 100 IM kick on back - no board/no fins - :10 rest 400 yards 2900 cumulative yards 6 x 50 swim with paddles (no buoy) completed as 25 scull/25 swim super stretched out - :10 rest 300 yards 3200 cumulative yards Shooters with fins = underwater kicking in streamline position as fast as possible - 8 x 25 - :10 rest 200 yards 3400 cumulative yards 8 x 50 with paddles and fins - your choice of stroke - completed as: #1 - 2 = 4 strokes hard, remainder of 50 is moderate - :10 rest #3 - 4 = 8 strokes hard, remainder of 50 is moderate - :10 rest #5 - 6 = 10 strokes hard, remainder of 50 is moderate - :10 rest #7 - 8 = 12 strokes hard, remainder of 50 is moderate - :10 rest 400 yards 3800 cumulative yards Complete the below set by getting faster as each distance gets shorter 4 x 75 - 1 of each stroke - :20 rest 4 x 50 - 1 of each stroke - :15 rest 4 x 25 - 1 of each stroke - :10 rest 600 yards 4400 cumulative yards 200 non-traditional = pick a stroke other than a stroke used in competition 200 yards 4600 cumulative yards 200 easy