Need help understanding certain words in this swim workout? View our
swim workout terminology sheet for definitions.
Focus: Balance.
Kiefer Swim Workout - Short
Download short swim workout PDF
Warm Up:
100 swim
100 kick
100 pull
100 kick
400 yards
600 cumulative yards
3 x 100’s @ :20 rest
1 - kick
2 - drill
3- swim
300 yards
700 cumulative yards
Main Set:
5 x 100’s (pull optional) @ base + :10 or :10 rest
1 - 100 free
2 - 75 free. 25 back
3 - 50 free, 50 back
4 - 25 free, 75 back
5 - 100 back
500 yards
1200 cumulative yards
12 x 25’s @ :05 - :10 rest secondary (non-freestyle) drill
300 yards
1500 cumulative yards
12 x 50’s @ base + :20 or :20 rest
3 fast
One easy
Round 1 - secondary
Round 2 - free
Round 3 - weak non-free stroke
600 yards
2100 cumulative yards
200 loosen choice
100 choice FAST off
the blocks if possible
200 easy recover
500 yards
2600 cumulative yards
Kiefer Swim Workout - Long
Download long swim workout PDF
Warm Up:
200 swim
100 kick
200 pull
100 kick
600 yards
600 cumulative yards
6 x 100’s @ :20 rest
1 - kick
2 - drill
3- swim
Repeat
600 yards
1200 cumulative yards
Main Set:
5 x 200’s (pull optional) @ base +:15 or :15 rest
1 - 200 free
2 - 150 free, 50 back
3 - 100 free, 100 back
4 - 50 free, 150 back
5 - 200 back
1000 yards
2200 cumulative yards
12 x 25’s @ :05 - :10 rest secondary (non-freestyle) drill
300 yards
2500 cumulative yards
12 x 50’s @ base + :10
3 fast
One easy
Round 1 - secondary
Round 2 - free
Round 3 - weak non-free stroke
600 yards
3100 cumulative yards
5 x 100’s (pull optional) @ base + :10 or :10 rest
1 - 100 free
2 - 75 free. 25 back
3 - 50 free, 50 back
4 - 25 free, 75 back
5 - 100 back
500 yards
3600 cumulative yards
200 loosen choice
100 choice FAST off
the blocks if possible
200 easy recover
500 yards
4100 cumulative yards
Leave a Comment
Your email address will not be published. Required fields are marked *