Kiefer Weekly Swim Workout: Go - Break - Go - Break - GO!

Focus: Pick up the speed with a hard broken set.

Kiefer Swim Workout - Short

Download Short Swim Workout PDF Warm Up: 100 free 100 back 100 IM drill 100 - 6 kicks/2 strokes - your choice of stroke 100 scull 8 x 25 - 2 of each stroke - odds: left arm, evens: right arm 700 yards Main set: 200 best stroke - negative split - second half is faster than first half - :15 rest 2 x 50 worst stroke - moderate - working on form - :10 rest 200 backwards IM - build within each 50 - :15 rest 2 x 50 best stroke - moderate - working on breakouts and finish - :10 rest 600 yards 1300 cumulative yards 6 broken 100’s: completed as 50 fast - :10 rest - 25 faster - :05 rest - 25 fastest - :15 rest #1 free, #2 IM, #3 best stroke, #4 worst stroke, #5 a stroke you haven’t done yet, #6 free 600 yards 1900 cumulative yards 100 pull with paddles, swimmers snorkel, and buoy - :10 rest 100 pull with paddles and buoy - :10 rest 100 pull with buoy only - :10 rest 300 yards 2200 cumulative yards 100 kick with board and fins - :10 rest 100 kick with board - :10 rest 100 kick on back or side, no equipment - :10 rest 300 yards 2500 cumulative yards 4 x 25 sprint - one of each stroke - :20 rest 100 yards 2600 cumulative yards 200 easy  

Kiefer Swim Workout - Long

Download Long Swim Workout PDF Warm Up: 300 free 100 back 200 IM drill 100 - 6 kicks/2 strokes - your choice of stroke 100 scull 8 x 25 - 2 of each stroke - odds: left arm, evens: right arm 1000 yards Main set: 3 x 200 best stroke - descend (get faster on each one) - :15 rest 6 x 50 worst stroke - moderate - working on form - :10 rest 3 x 200 backwards IM - descend - :15 rest 6 x 50 - your choice of stroke - moderate - working on turns & streamline - :10 rest 1800 yards 2800 cumulative yards 6 broken 100’s: completed as 50 fast - :10 rest - 25 faster - :05 rest - 25 fastest - :15 rest #1 free, #2 IM, #3 best stroke, #4 worst stroke, #5 a stroke you haven’t done yet, #6 free 600 yards 3400 cumulative yards 200 pull with paddles, swimmers snorkel, and buoy - :10 rest 200 pull with paddles and buoy - :10 rest 200 pull with buoy only - :10 rest 600 yards 4000 cumulative yards 200 kick with board and fins - :10 rest 200 kick with board - :10 rest 200 kick on back or side, no equipment - :10 rest 600 yards 4600 cumulative yards 200 easy