Kiefer Swim Workout: Harder, Faster, Stronger

Focus: Hold onto your speed as the distance increases

Kiefer Swim Workout - Short

Download Short Swim Workout PDF Warm Up: 200 Swim 100 Drill Choice 100 Kick 200 Pull 600 yards 600 cumulative yards Main set: 4 x 100’s free @ :20 rest 1: 25 fast 75 easy 2: 50 fast 50 easy 3: 75 fast 25 easy 4: all fast 400 yards 1000 cumulative yards 20 x 25’s kick @ :10 rest Odds easy recover, even fast hard 500 yards 1500 cumulative yards 4 x 100’s free @ :20 rest 1: 25 fast 75 easy 2: 50 fast 50 easy 3: 75 fast 25 easy 4: all fast 400 yards 1900 cumulative yards 8 x 50’s @ :10 two of each stroke, relaxed perfect technique 1: kick/drill 2: drill/swim 400 yards 2300 cumulative yards 200 easy loosen 200 yards 2500 cumulative yards

Kiefer Swim Workout - Long

Download Long Swim Workout PDF Warm Up: 300 Swim 200 Drill Choice 200 Kick 300 Pull 1000 yards 1000 cumulative yards Main set: 8 x 100’s free @ :20 rest 1: 25 fast 75 easy 2: 50 fast 50 easy 3: 75 fast 25 easy 4: all fast 800 yards 1800 cumulative yards 20 x 25’s kick @ :10 rest Odds easy recover, even fast hard 500 yards 2300 cumulative yards 8 x 200’s @ :20 rest 1: 50 fast 150 easy 2: 100 fast 100 easy 3: 150 fast 50 easy 4: 200 fast 1600 yards 3900 cumulative yards 8 x 50’s @ :10 two of each stroke, relaxed perfect technique 1: kick/drill 2: drill/swim 400 yards 4400 cumulative yards 200 easy loosen 200 yards 4600 cumulative yards