Kiefer Swim Workout: Kick and Swim and Kick and Swim!

Focus: No neglecting our legs here!

Kiefer Swim Workout - Short

Download Short Swim Workout PDF Warm Up: 100 Swim 200 IM kick 200 IM drill 100 pull 600 yards 600 cumulative yards Main set: 20 x 25’s @ :10 rest Five freestyle Five dolphin kick with a board, hands resting on top of the board at the very bottom. Face in the water, breathe every five kicks, no ‘holding’ the board Repeat 500 yards 1100 cumulative yards 2 x 200 @ :20 rest 100 swim/100 kick (R1: Fast swim, R2: Fast kick, R3: Middle 100 fast) 2 x 100’s @ :20 rest 50 swim/50 kick (R1: Fast swim, R2: Fast kick, R3: Middle 50 fast) 4 x 50’s @ :20 rest 25 25 kick/25 swim (25 kick underwater flutter kick ONLY in a streamline, no dolphin kick) 1200 yards 2300 cumulative yards 6 x 50’s pull @ :10 rest Concentrate on distance per cycle, long relaxed strokes 300 yards 2600 cumulative yards 200 fast for time. Choice swim or kick. Fins optional. 200 yards 2800 cumulative yards 20 x 25’s AGAIN! @:10 rest 5 Backstroke 5 Butterfly Underwater builds. 1: 5 kicks and perfect stroke to the wall, 2: 6 kicks underwater, 3: 7 kicks underwater, 4: 8 kicks underwater, 5: all underwater 500 yards 3300 cumulative yards 200 easy loosen 3500 cumulative yards

Kiefer Swim Workout - Long

Download Long Swim Workout PDF Warm Up: 200 Swim 200 IM kick 200 IM drill 200 pull 800 yards 800 cumulative yards Main set: 20 x 25’s @ :10 rest Five freestyle Five dolphin kick with a board, hands resting on top of the board at the very bottom. Face in the water, breathe every five kicks, no ‘holding’ the board Repeat 500 yards 1300 cumulative yards 3 x 200 @ :20 rest 100 swim/100 kick (R1: Fast swim, R2: Fast kick, R3: Middle 100 fast) 2 x 100’s @ :20 rest 50 swim/50 kick (R1: Fast swim, R2: Fast kick, R3: Middle 50 fast) 4 x 50’s @ :20 rest 25 25 kick/25 swim (25 kick underwater flutter kick ONLY in a streamline, no dolphin kick) 1800 yards 3100 cumulative yards 10 x 50’s pull @ :10 rest Concentrate on distance per cycle, long relaxed strokes 500 yards 3600 cumulative yards 500 fast for time. Choice swim or kick. Fins optional. 500 yards 4100 cumulative yards 20 x 25’s AGAIN! @:10 rest 5 Backstroke 5 Butterfly Underwater builds. 1: 5 kicks and perfect stroke to the wall, 2: 6 kicks underwater, 3: 7 kicks underwater, 4: 8 kicks underwater, 5: all underwater 500 yards 4600 cumulative yards 200 easy loosen 4800 cumulative yards