Kiefer Swim Workout: Long Haul

Need help understanding certain words in this swim workout? View our swim workout terminology sheet for definitions. Don’t have a base set yet? Check out this post on how to get started today! Focus: Highlights on technique through controlled short burst of speed.

Kiefer Swim Workout: Short

Download short swim workout PDF Warm Up: 100 swim 100 kick 100 pull 100 swim 400 yards 400 cumulative yards 4 x 100 IM’s @ base +:20 or :10 rest Drill fly Underwater kick back Breast swim Freestyle overkick 400 yards 800 cumulative yards Main Set: 2x 100 @ base +:20 or :10 rest (25 surf kick - 25 right arm - 25 left arm - 25 catch up) 25 - perfect technique @ :10 rest 25 - fast @ :10 rest 300 yards 1100 cumulative yards 8 x 75’s 4 @ base +:05/:10 rest 4 @ base/:05 rest 200 easy pull 800 yards 1900 cumulative yards 6 x 75’s 3 @ base/:10 rest 3 @ base -:05/:05 rest 200 easy pull 650 yards 2550 cumulative yards

Kiefer Swim Workout: Long

Download long swim workout PDF Warm Up: 200 swim 200 kick 200 pull 200 swim 800 yards 800 cumulative yards 8 x 100 IM’s @ base +:20 or :10 rest Drill fly Underwater kick back Breast swim Freestyle overkick 800 yards 1600 cumulative yards Main Set: 4x 100 @ base +:20 or :10 rest (25 surf kick - 25 right arm - 25 left arm - 25 catch up) 25 - perfect technique @ :10 rest 25 - fast @ :10 rest 600 yards 2200 cumulative yards 2x 8 x 75’s 4 @ base +:05/:10 rest 4 @ base/:05 rest 200 easy pull 1600 yards 3800 cumulative yards 2x 6 x 75’s 3 @ base/:10 rest 3 @ base -:05/:05 rest 200 easy pull 1300 yards 5100 cumulative yards