Kiefer Swim Workout: Ladder Down

Need help understanding certain words in this swim workout? View our swim workout terminology sheet for definitions. Focus: Build intensity as distance decreases.

Kiefer Swim Workout - Short

Download Short Swim Workout PDF Warm Up: 200 swim 100 kick 200 pull 500 yards 500 cumulative yards 400 75 free/25 secondary (non freestyle) build 100 easy choice 500 yards 1000 cumulative yards 2 x 200’s @ :30 rest 1: drill - kick by 25 2: drill - swim by 25 100 easy choice 500 yards 1400 cumulative yards 4 x 100’s fin kick with a board descend 1-3 and hold for 4 @ :20 rest 100 easy choice 500 yards 1800 cumulative yards 8 x 50’s best average @ :20 rest Get fast, get moving! You’ve got this!!! 100 easy choice 500 yards 2300 cumulative yards 200 cool down your choice 200 yards 2500 cumulative yards  

Kiefer Swim Workout - Long

Download Long Swim Workout PDF Warm Up: 300 swim 200 kick 100 pull 600 yards 600 cumulative yards 800 75 free/25 secondary (non freestyle) build 800 yards 1400 cumulative yards 2 x 400’s @ :30 rest 1: drill - kick - drill - swim by 25 2: negative split each 100 800 yards 2200 cumulative yards 4 x 200’s fin kick with a board descend 1-3 and hold for 4 @ :30 rest 800 yards 3000 cumulative yards 8 x 100’s IM @ base +:10 or :10 rest Heart rate up guys! 200 easy pull 1000 yards 4000 cumulative yards 16 x 50’s fast average @ base or :05 rest Get moving! 200 easy pull recover 1000 yards 5000 cumulative yards