Kiefer Swim Workout: IM Accents

Focus: Aerobic base with IM accents.

Kiefer Swim Workout - Short

Download Short Swim Workout PDF 200 swim 100 pull 100 kick 400 yards 400 cumulative yards 2x 50 streamline kick @ base +:15 or :10 rest 50 drill (IM order) @ base +:10 or :10 rest 200 pull @ base +:20 or :10 rest 600 yards 1000 cumulative yards 8 x 100's 100 IM FAST @ base +:30 or :30 rest 100 free/back by 25 recover @ base +20 or :20 rest 100 kick build @ base +:40 or :20 rest 800 yards 1800 cumulative yards 10 x 50's kick @ base +:15 or :10 rest Fins, alternating one fast, one easy 500 yards 2300 cumulative yards 200 swim 100 pull 100 kick 400 yards 2700 cumulative yards

Kiefer Swim Workout - Long

Download Long Swim Workout PDF 300 swim 200 pull 100 kick 600 yards 600 cumulative yards 4x 50 streamline kick @ base +:15 or :10 rest 50 drill (IM order) @ base +:10 or :10 rest 200 pull @ base +:20 or :10 rest 1200 yards 1800 cumulative yards 12 x 100's 100 IM FAST @ base +:30 or :30 rest 100 free/back by 25 recover @ base +20 or :20 rest 100 kick build @ base +:40 or :20 rest 1200 yards 3000 cumulative yards 20 x 50's kick @ base +:15 or :10 rest Fins, alternating one fast, one easy 1000 yards 4000 cumulative yards 300 swim 200 pull 100 kick 600 yards 4600 cumulative yards