Kiefer Swim Workout: A Little Bit of Medley

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

Focus: Isolate each stroke and work on technique while maintaining heart rate.

Kiefer Swim Workout - Short

Download Short Swim Workout PDF Warm Up: 100 free 100 IM kick 100 IM drill 4 x 50’s choice descend 1-4 @ :10 rest 500 yards 500 cumulative yards 20 x 50’s @ base + :10 or :10 rest 3 on each stroke one kick, drill, build 2 on each stroke one easy free, one FAST 1000 yards 1500 cumulative yards 500 IM (think 5 x 100 IM’s) Butterfly focus: perfect technique, 7 underwater dolphin kicks off every wall Backstroke focus: 7 underwater dolphin kicks off your walls and perfect transition turn Breaststroke focus: Distance per cycle, take the least amount of strokes to get you to the other side Freestyle focus: SPRINT, overkick with your legs. 500 yards 2000 cumulative yards 100 pull long, loose, and relaxed 100 yards 2100 cumulative yards 200 IM for time 200 yards 2300 cumulative yards 100 pull, long loose and relaxed 100 yards 2400 yards 100 IM drill 4x25’s weak stroke (no free) descend 1-4 200 yards 2600 cumulative yards 100 easy choice 100 yards 2700 cumulative yards  

Kiefer Swim Workout - Long

Download Long Swim Workout PDF Warm Up: 200 free 200 IM kick 200 IM drill 4 x 50’s choice descend 1-4 @ :10 rest 800 yards 800 cumulative yards 20 x 50’s @ base + :10 or :10 rest 3 on each stroke one kick, drill, build 2 on each stroke one prep, FAST 1000 yards 1800 cumulative yards 1000 IM (think 10 x 100 IM’s) Butterfly focus: perfect technique, 7 underwater dolphin kicks off every wall Backstroke focus: 7 underwater dolphin kicks off your walls and perfect transition turn Breaststroke focus: Distance per cycle, take the least amount of strokes to get you to the other side Freestyle focus: SPRINT, overkick with your legs. 1000 yards 2800 cumulative yards 300 pull long, loose, and relaxed 300 yards 3100 cumulative yards 500 IM for time 50 fly, 100 back, 150 breast, 200 free 500 yards 3600 cumulative yards 300 pull, long loose and relaxed 300 yards 3900 yards 200 IM drill 4x50’s weak stroke (no free) descend 1-4 400 yards 4400 cumulative yards 200 easy choice 200 yards 4600 cumulative yards