Kiefer Weekly Swim Workout: Medley Mayhem

Focus: Strengthen your IM.

Kiefer Swim Workout - Short

Download Short Swim Workout PDF Warm Up: 100 swim 100 pull backstroke 100 swim 100 pull backstroke 400 yards 400 cumulative yards Main: 12 x 50’s @ base +:10 or :10 rest 3 on each stroke 1- kick/drill 2 - drill/swim 3 - fast/easy 600 yards 1000 cumulative yards 6 x 100’s @ base +:15 or :10 rest 75 free, 25 fast IM order, no free on the last 25 600 yards 1600 cumulative yards 3 x 200’s @ base +:30 or :20 rest descend 1-3 IM 200 easy choice 800 yards 2400 yards 16 x 25’s @ :05 or :10 rest 4 on each stroke Butterfly - doubles Backstroke - 7-10 underwater dolphin kicks, perfect technique to the wall Breast - mummy drill Free - catchup 400 yards 2800 cumulative yards 200 loosen 200 yards 4800 cumulative yards  

Kiefer Swim Workout - Long

Download Long Swim Workout PDF Warm Up: 200 swim 200 pull backstroke 100 swim 100 pull backstroke 600 yards 600 cumulative yards Main: 16 x 50’s @ base +:10 or :10 rest 4 on each stroke 1- kick/drill 2 - drill/swim 3 - fast/easy 4 - easy fast 800 yards 1500 cumulative yards 8 x 100’s @ base +:15 or :10 rest 75 free, 25 fast IM order 800 yards 2300 cumulative yards 4 x 200’s @ base +:30 or :20 rest descend 1-4 IM 200 easy choice 1000 yards 3300 yards 2 x 400’s @ :30 rest Your choice of fast, if you choose free the 400 IM is kick drill. 400 IM 400 free pull 800 yards 4100 cumulative yards 20 x 25’s @ :05 or :10 rest 5 on each stroke Butterfly - doubles Backstroke - 7-10 underwater dolphin kicks, perfect technique to the wall Breast - mummy drill Free - catchup 500 yards 4600 cumulative yards 200 loosen 200 yards 4800 cumulative yards