Kiefer Swim Workout: Interval Training Part 2

Need help understanding certain words in this swim workout? View our swim workout terminology sheet for definitions. Focus: Stay tough and focused for part two of our interval training!

Kiefer Swim Workout - Short

Download short swim workout PDF Warm Up: 200 swim 100 pull 100 kick 400 yards 400 cumulative yards 20 x 25’s variable pattern @ :05 rest (stop in the middle if you are in long course) Your choice of stroke 1 - fast easy 2 - easy fast 3 - all easy 4 - all fast 500 yards 900 cumulative yards 4 x 100’s @ base +:05 or :10 rest 200 pull distance per cycle alternate 50 free/50 back 600 yards 1500 cumulative yards 3x (one round of 50’s on each stroke minus free) 4 x 50’s descend 1-3 and hold fast on 4 @ :15 rest 100 easy pull @ :30 rest 900 yards 2400 cumulative yards 200 easy choice 200 yards 2600 cumulative yards  

Kiefer Swim Workout - Long

Download long swim workout PDF Warm Up: 400 swim 300 pull 200 kick 900 yards 900 cumulative yards 20 x 25’s variable pattern @ :05 rest (stop in the middle if you are in long course) Your choice of stroke 1 - fast easy 2 - easy fast 3 - all easy 4 - all fast 500 yards 1400 cumulative yards 3x 4 x 100’s @ base +:05 or :10 rest 200 pull distance per cycle alternate 50 free/50 back 1800 yards 3200 cumulative yards 3x (one round of 50’s on each stroke minus free) 4 x 50’s descend 1-3 and hold fast on 4 @ :15 rest 100 easy pull @ :30 rest 900 yards 4100 cumulative yards 200 easy choice 200 yards 4300 cumulative yards