Kiefer Swim Workout: Happy Halloween!

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: Technique and controlled heart rate.

Kiefer Swim Workout: Short

Download short swim workout PDF Warm Up: 100 swim 100 kick 100 pull 100 swim 400 yards 400 cumulative yards 13 x 25’s @ base +:10 or :10 rest Odds underwater dolphin kick Evens DPC freestyle 13 x 25’s @ base +:10 or :10 rest Odds underwater flutter kick only Evens DPC backstroke 650 yards 1050 cumulative yards Main Set: 31 x 50’s!!!!!! Trick! 31 x 25’s (see now it seems like a treat right?) Odds easy @ base +:10 or :10 rest Evens best effort @ base +:15 or :15 rest Pick a stroke and stick with it, unless your primary is IM 775 yards 1825 cumulative yards 13 x 75’s pull free, back, free by 25 @ base +:10 or :10 rest 1275 yards 3100 cumulative yards BOO!  

Kiefer Swim Workout: Long

Download long swim workout PDF Warm Up: 400 Swim 400 IM Kick 200 pull 300 IM kick - drill - swim by 25 1300 yards 1300 cumulative yards 13 x 25’s @ base +:10 or :10 rest Odds underwater dolphin kick Evens DPC freestyle 13 x 25’s @ base +:10 or :10 rest Odds underwater flutter kick only Evens DPC backstroke 650 yards 1950 cumulative yards Main Set: 31 x 100’s!!!!!! Trick! 31 x 50’s (see now it seems like a treat right?) Odds easy @ base +:10 or :10 rest Evens best effort @ base +:15 or :15 rest Pick a stroke and stick with it, unless your primary is IM 1550 yards 3500 cumulative yards 13 x 75’s pull free, back, free by 25 @ base +:10 or :10 rest 1275 yards 4775 cumulative yards 25 loosen 4800 cumulative yards