Kiefer Swim Workout: Medley Mash Up

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

Focus: A healthy balance of all strokes.

Kiefer Swim Workout - Short

Download Short Swim Workout PDF

Warm Up: 200 swim 2 x 75’s kick @ :10 rest 100 pull 3 x 50’s choice descend 1-3 600 yards 600 cumulative yards 2x 100 freestyle @ base +:10 or :10 rest 2 x 50 fast backstroke @ base +:10 or :10 rest 100 build by 25 freestyle @ base +:05 or :05 rest 600 yards 1,200 cumulative yards 3 x 4 x 50’s pull 6 x 25’s Odds fast Evens easy choice R1- fly R2- kick R3- back or breast 1,050 yards 2,250 cumulative yards 200 easy choice warm down 200 yards 2,450 cumulative yards  

Kiefer Swim Workout - Long

Download Long Swim Workout PDF Warm Up: 400 swim 4 x 75’s kick @ :10 rest 200 pull 4 x 50’s choice descend 1-4 1,100 yards 1,100 cumulative yards 3x 100 freestyle @ base +:10 or :10 rest 2 x 50 fast backstroke @ base +:10 or :10 rest 200 build by 50 freestyle @ base +:05 or :05 rest 1,200 yards 2,300 cumulative yards 4 x 3 x 100’s pull 6 x 50’s Odds fast Evens easy choice R1- fly R2- kick R3- back or breast R4 - choice 2,400 yards 4,700 cumulative yards 300 easy choice warm down 300 yards 5,300 cumulative yards