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Focus: Can you handle it? Less than 50% of this workout is freestyle.
Kiefer Swim Workout: Short
Download short swim workout PDF
Warm Up:
100 back
100 free
100 back
3 x 150’s on :10 rest one of each stroke, no free
75 kick/75 drill
750 yards
750 cumulative yards
10 x 50’s @ base +:10 or :10 rest
Odds: backstroke drill right arm only down/left arm only back
Evens: Underwater dolphin kick, perfect technique backstroke back
500 yards
1250 cumulative yards
Main Set:
4 x 50’s backstroke, 10 underwater dolphin kicks off each wall @ base +:15 or :15 rest
200 backstroke negative split
400 yards
1650 cumulative yards
4 x 50’s IM order swim @ base +:10 or :10 rest
100 IM fast
300 yards
1950 cumulative yards
3 x 50’s pull distance per cycle @ base +:10 or :10 rest
200 descend by 50’s
350 yards
2300 cumulative yards
3 x 100’s recover @ :10 rest
25 free
25 scull
25 back
25 scull
300 yards
2600 cumulative yards
Kiefer Swim Workout: Long
Download long swim workout PDF
Warm Up:
100 back
100 free
100 back
3 x 150’s on :10 rest one of each stroke, no free
75 kick/75 drill
750 yards
750 cumulative yards
20 x 50’s @ base +:10 or :10 rest
Odds: backstroke drill right arm only down/left arm only back
Evens: Underwater dolphin kick, perfect technique backstroke back
1000 yards
1750 cumulative yards
Main Set:
2x
4 x 50’s backstroke, 10 underwater dolphin kicks off each wall @ base +:15 or :15 rest
200 backstroke negative split
800 yards
2550 cumulative yards
2 x
4 x 50’s IM order swim @ base +:10 or :10 rest
100 IM fast
600 yards
3150 cumulative yards
6 x 50’s pull distance per cycle @ base +:10 or :10 rest
300 descend by 100
600 yards
3750 cumulative yards
3 x 100’s recover @ :10 rest
25 free
25 scull
25 back
25 scull
300 yards
4050 cumulative yards
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