Kiefer Swim Workout: IM

Focus: A well-rounded swimmer is a stronger swimmer.

Kiefer Swim Workout - Short

Download Short Swim Workout PDF Warm Up: 100 swim 100 kick 100 pull 100 kick 400 yards 600 cumulative yards 16 x 50’s kick @ base + :15 or :10 rest Repeat 4x one round on each stroke 1 - drill 2 - kick build to fast 3 - drill 4 - swim build to fast 800 yards 1200 cumulative yards Main: 4 x 250 rotating IM’s @ base +:15 or :20 rest 1: 50 fly, 50 back, 50 breast, 100 free 2: 50 fly, 50 back, 100 breast, 50 free 3: 50 fly, 100 back, 50 breast, 50 free 4: 100 fly, 50 back, 50 breast, 50 free 1000 yards 2200 cumulative yards 4 x 50’s pull @ base +:05 or :10 rest Breath 3, 5, 7, 9 by 50 100 backstroke pull distance per cycle, no interval 300 yards 2500 cumulative yards 200 loosen choice 200 yards 2700 cumulative yards

Kiefer Swim Workout - Long

Download Long Swim Workout PDF Warm Up: 200 swim 100 kick 200 pull 100 kick 600 yards 600 cumulative yards 16 x 50’s kick @ base + :15 or :10 rest Repeat 4x one round on each stroke 1 - drill 2 - kick build to fast 3 - drill 4 - swim build to fast 800 yards 1400 cumulative yards Main: 4 x 450 rotating IM’s @ base +:15 or :20 rest 1: 100 fly, 100 back, 100 breast, 150 free 2: 100 fly, 100 back, 150 breast, 100 free 3: 100 fly, 150 back, 100 breast, 100 free 4: 150 fly, 100 back, 100 breast, 100 free 1800 yards 3200 cumulative yards 3x 4 x 50’s pull @ base +:05 or :10 rest Breath 3, 5, 7, 9 by 50 100 backstroke pull distance per cycle, no interval 900 yards 4100 cumulative yards 200 loosen choice 200 yards 4300 cumulative yards