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swim workout terminology sheet for definitions.
Focus: Control your heart rate and maintain technique.
Kiefer Swim Workout - Short
Download short swim workout PDF
Warm Up:
200 swim
100 free drill
300 IM drill-kick-swim by 25
600 yards
600 cumulative yards
20 x 25’s @ base +:05 or :05 rest
1 - dolphin kick underwater
2 - backstroke distance per cycle
3 - mummy drill breaststroke
4 - 25 IM (7 underwater dolphin kicks, one stroke fly, one cycle back, one stroke breast, one cycle free) stretch out so this will get you to the wall, no more
5 - easy free
500 yards
1100 cumulative yards
10 seconds rest between each subset, subtract your rest at the end for a cumulative time. BEST EFFORT
25 free
50 free
50 free, 25 breast
50 free, 50 breast
50 free, 50 breast, 25 back
50 free, 50 breast, 50 back
50 free, 50 breast, 50 back, 25 fly
50 free, 50 breast, 50 back, 50 fly
900 yards
2000 cumulative yards
6 x 100’s pull @ base +:15 or :10 rest
Distance per cycle 50 free/ 50 back try to match your cycles
600 yards
2600 yards
200 easy
200 yards
2800 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
20 x 25’s @ base +:05 or :05 rest
1 - dolphin kick underwater
2 - backstroke distance per cycle
3 - mummy drill breaststroke
4 - 25 IM (7 underwater dolphin kicks, one stroke fly, one cycle back, one stroke breast, one cycle free) stretch out so this will get you to the wall, no more
5 - easy free
500 yards
1500 cumulative yards
10 seconds rest between each subset, subtract your rest at the end for a cumulative time. BEST EFFORT
50 free
100 free
100 free, 50 breast
100 free, 100 breast
100 free, 100 breast, 50 back
100 free, 100 breast, 100 back
100 free, 100 breast, 100 back, 50 fly
100 free, 100 breast, 100 back, 100 fly
1800 yards
3300 cumulative yards
10 x 100’s pull @ base +:15 or :10 rest
Distance per cycle 50 free/ 50 back try to match your cycles
1000 yards
4300 yards
200 easy
200 yards
4500 cumulative yards
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