Kiefer Swim Workout: Get Up and Move!

Need help understanding certain words in this swim workout? View our swim workout terminology sheet for definitions. Don’t have a base set yet? Check out this post on how to get started today! Focus: Shorter warm-up into some high intensity repeats.

Kiefer Swim Workout: Short

Download short swim workout PDF Warm Up: 300 swim 200 pull 100 kick 600 yards 600 cumulative yards 6 x 25’s @ base or :10 rest descend 1-3, 4-6 2 x 50’s easy @ base +:10 or :10 rest 2 x 100’s FAST @ base +:20 or :20 rest 450 yards 1050 cumulative yards Main Set: 8 x 25’s with fins @ base +:10 or :10 rest Odds underwater dolphin Evens streamline flutter 300 FAST 75 kick, 25 back 8 x 25’s @ base + :10 or :10 rest Odds freestyle recover Evens secondary (non free) build 300 every 4th 25 FAST secondary 1000 yards 2050 cumulative yards 10 x 50’s Warm down, :10 rest Odds easy free Evens choice scull 500 yards 2550 cumulative yards

Kiefer Swim Workout: Long

Download long swim workout PDF Warm Up: 300 swim 200 pull 100 kick 600 yards 600 cumulative yards 3x 6 x 25’s @ base or :10 rest descend 1-3, 4-6 2 x 50’s easy @ base +:10 or :10 rest 2 x 100’s FAST @ base +:20 or :20 rest 1350 yards 1950 cumulative yards Main Set: 8 x 25’s with fins @ base +:10 or :10 rest Odds underwater dolphin Evens streamline flutter 600 FAST 75 kick, 25 back 8 x 25’s @ base + :10 or :10 rest Odds freestyle recover Evens secondary (non free) build 600 every 4th 25 FAST secondary 1600 yards 3550 cumulative yards 10 x 50’s Warm down, :10 rest Odds easy free Evens choice scull 500 yards 4050 cumulative yards