Kiefer Swim Workout: Ladders Remix

Need help understanding certain words in this swim workout? View our swim workout terminology sheet for definitions. Focus: Controlled effort.

Kiefer Swim Workout - Short

Download short swim workout PDF Warm Up: 200 swim 200 kick 200 pull 600 yards 600 cumulative yards 12 x 50’s with paddles only @ base or :10 res 3 - breathing every 3 3 - breathing every 5 3 - breathing every 7 3 - breathing once per 25 600 yards 1200 cumulative yards 3x 100’s @ base +:10 or :10 rest 50 kick/50 swim descend 1-3 50 easy 3 x 100’s swim @ base or :10 rest Descend 1-3 50 easy 700 yards 1900 cumulative yards Broken 1000 Ladder up and back down, repeating the 100’s to get your 1000 25 easy/25 fast non free @ :10 rest 50 easy/50 fast kick your choice @:15 75 easy/75 fast pull @ :15 rest 100 easy/100 fast free @ :15 rest 1000 yards 2900 cumulative yards 100 easy 100 yards 3000 cumulative yards

Kiefer Swim Workout - Long

Download long swim workout PDF Warm Up: 200 swim 200 kick 200 pull 600 yards 600 cumulative yards 16 x 50’s with paddles only @ base or :10 res 4 - breathing every 3 4 - breathing every 5 4 - breathing every 7 4 - breathing once per 25 800 yards 1400 cumulative yards 3x 100’s @ base +:10 or :10 rest 50 kick/50 swim descend 1-3 50 easy 3 x 100’s swim @ base or :10 rest Descend 1-3 50 easy 3 x 100’s IM @ base +:15 or :10 rest Descend 1-3 50 easy 3 x 100’s kick @ base +:20 or :10 rest Descend 1-3 50 easy 1400 yards 2800 cumulative yards Broken 1000 Ladder up and back down, repeating the 100’s to get your 1000 25 easy/25 fast non free @ :10 rest 50 easy/50 fast kick your choice @:15 75 easy/75 fast pull @ :15 rest 100 easy/100 fast free @ :15 rest 1000 yards 3800 cumulative yards 2x 2 x 100’s @ base or :10 rest 1 x 125 @ base -:05 or :05 rest 650 yards 4450 cumulative yards 150 easy 4600 cumulative yards