Kiefer Swim Workout: Interval Training
Need help understanding certain words in this swim workout? View our
swim workout terminology sheet for definitions.
Focus: Stay tough, stay focused.
Kiefer Swim Workout - Short
Download short swim workout PDF
Warm Up:
300 swim
200 pull
100 kick
600 yards
600 cumulative yards
4 x 100’s pull @ base +:05 or :10 rest
200 distance per cycle recover
600 yards
1200 cumulative yards
2x
3 x 100’s best average @ base +:10 or :15 rest
100 backstroke pull recover
800 yards
2000 cumulative yards
200 warm down choice
200 yards
2200 cumulative yards
Kiefer Swim Workout - Long
Download long swim workout PDF
Warm Up:
300 swim
200 pull
100 kick
600 yards
600 cumulative yards
3x
4 x 100’s pull @ base +:05 or :10 rest
200 distance per cycle recover
1800 yards
2400 cumulative yards
3x
3 x 200’s best average @ base +:10 or :15 rest
100 backstroke pull recover
2100 yards
4600 cumulative yards
200 warm down choice
200 yards
4800 cumulative yards
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