Kiefer Swim Workout: High Intensity Sprints

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: Control and maintain your sprints on minimal rest.

Kiefer Swim Workout: Short

Download short swim workout PDF Warm Up: 200 swim 100 free drill 100 flutter kick 400 IM drill - kick - drill - swim by 25 800 yards 800 cumulative yards 5 x 50’s @ : 15 rest 1 - easy 2- moderate 3 - strong 4 - moderate 5 - easy 250 yards 1050 cumulative yards Main Set: 2 x (round one bare footed, round two add fins and drop your interval base by :05) Pick one interval for all three distances. Recovery is on the 25, 50 is solid, 75 is hard. You shouldn’t be getting much more than 1-2 seconds rest on the 75 if any. Myself as an example @ :45 for all distances 25 50 75 4 x 50’s @ base +:15 or :10 rest kick first 25 underwater flutter kick only, return 25 choice, but don’t slip off and miss your interval 100 choice recover 8 x 25’s SPRINT @ base +:10 or :15 rest 100 choice recover 1500 yards 2550 cumulative yards 16 x 25’s pull breath control @ base +:10 or :10 rest 4 x25’s breathing every three 4 x 25’s breathing every five 4 x 25’s breathing every seven 4 x 25’s breathing every nine Think about distance per cycle! 400 yards 2950 cumulative yards

Kiefer Swim Workout: Long

Download long swim workout PDF Warm Up: 300 swim 200 free drill 100 flutter kick 400 IM drill - kick - drill - swim by 25 1000 yards 1000 cumulative yards 5 x 100’s @ : 15 rest 1 - easy 2- moderate 3 - strong 4 - moderate 5 - easy 500 yards 1500 cumulative yards Main Set: 2 x (round one bare footed, round two add fins and drop your interval base by :05) Pick one interval for all three distances. Recovery is on the 25, 50 is solid, 75 is hard. You shouldn’t be getting much more than 1-2 seconds rest on the 75 if any. Myself as an example @ :45 for all distances 2x 25 50 75 4 x 50’s @ base +:15 or :10 rest kick first 25 underwater flutter kick only, return 25 choice, but don’t slip off and miss your interval 100 choice recover 8 x 25’s SPRINT @ base +:10 or :15 rest 100 choice recover 1800 yards 3300 cumulative yards 16 x 50’s pull breath control @ base +:10 or :10 rest 4 x50’s breathing every three 4 x 50’s breathing every five 4 x 50’s breathing every seven 4 x 50’s breathing every nine Think about distance per cycle! 800 yards 4100 cumulative yards