Kiefer Weekly Swim Workout: Ladders

Focus: All of them! Climb and descend, stick to it!

Kiefer Swim Workout - Short

Warm Up: 50 swim 100 kick 200 pull 100 IM drill 50 choice 500 yards 500 cumulative yards 10 x 50’s 2 x 50’s @ base + :10 or :15 rest 2 x 50’s @ base + :05 or :10 rest 2 x 50’s @ base 04 :05 rest 2 x 50’s @ base - :05 or :03 rest 2 x 50’s @ base -:10 or touch and go 500 yards 1000 cumulative yards Paddles & buoy, distance per cycle plus build to up speed to the 150 and ascend back to the last 25. Start easy, end easy. Base +:05 or :10 rest 25 50 100 150 100 50 25 500 yards 1500 cumulative yards Ladder IM in Reverse: Take :05 rest at each break -for an extra challenge, start with fly instead of free 25 free 50 free 50 free - 25 breast 50 free - 50 breast 50 free - 50 brest - 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 2400 yards 100 easy choice 100 yards 2500 cumulative yards 100 or 200 IM fast for time 100-200 yards 2600-2700 cumulative yards 100 easy 100 yards 2700-2800 cumulative yards  

Kiefer Swim Workout - Long

Warm Up: 100 swim 200 kick 300 pull 200 IM kick drill 100 choice 900 yards 900 cumulative yards 10 x 50’s 2 x 50’s @ base + :10 or :15 rest 2 x 50’s @ base + :05 or :10 rest 2 x 50’s @ base 04 :05 rest 2 x 50’s @ base - :05 or :03 rest 2 x 50’s @ base -:10 or touch and go 500 yards 1400 cumulative yards Paddles & buoy, distance per cycle plus build to up speed to the 200 and ascend back to the last 50. Start easy, end easy. Base +:05 or :10 rest 50 100 150 200 150 100 50 800 yards 2200 cumulative yards Ladder IM in Reverse: Take :05 rest at each break -for an extra challenge, start with fly instead of free 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 4000 yards 200 easy choice 200 yards 4200 cumulative yards 200 or 400 IM fast for time 200-400 yards 4400-4600 cumulative yards 200 easy 200 yards 4600-4800 cumulative yards