Kiefer Swim Workout: Get High and Low

Focus: High intensity bursts with low rest intervals to challenge your base!

Kiefer Swim Workout - Short

Download Short Swim Workout PDF Warm Up: 200 Swim 100 Pull 100 Kick 4 x 50’s @ :10 rest scull-drill drill-kick kick-build build-easy 600 yards 600 cumulative yards Main set: 2 x 100’s free fast average @ :20 rest 100 easy 2 x 50’s choice fast average @ :10 rest 100 easy 2 x 25’s primary non freestyle fast average @ :05 rest 100 easy 650 yards 1250 cumulative yards 1 x 100 all out race 50 easy 1 x 50 choice all out race 50 easy 1 x 25 primary non freestyle all out race 75 easy 350 yards 1600 cumulative yards 5 x 100’s pull @ :20 rest alternate 50 free 50 back Count strokes by 50 and try to match them 500 yards 2100 cumulative yards 200 easy 200 yards 2300 cumulative yards  

Kiefer Swim Workout - Long

Download Long Swim Workout PDF Warm Up: 300 Swim 200 Pull 100 Kick 8 x 50’s @ :10 rest scull-drill drill-kick kick-build build-easy 1000 yards 1000 cumulative yards Main set: 4 x100’s free fast average @ :20 rest 200 easy choice 4 x 50’s choice fast average @ :10 rest 200 easy 4 x 25’s primary non freestyle fast average @ :05 rest 200 easy 1300 yards 2300 cumulative yards 2 x 100’s free fast average @ :20 rest 100 easy 2 x 50’s choice fast average @ :10 rest 100 easy 2 x 25’s primary non freestyle fast average @ :05 rest 100 easy 650 yards 2950 cumulative yards 1 x 100 all out race 50 easy 1 x 50 choice all out race 50 easy 1 x 25 primary non freestyle all out race 75 easy 350 yards 3300 cumulative yards 5 x 200’s pull @ :30 rest alternate 50 free 50 back Count strokes by 50 and try to match them 1000 yards 4300 cumulative yards 200 easy 200 yards 4500 cumulative yards