Kiefer Swim Workout: Mix It Up

Focus: Look at the workout as individual sets with separate foci.

Kiefer Swim Workout - Short

Download Short Swim Workout PDF Warm Up: 100 swim 100 kick 100 pull 100 swim 400 yards 400 cumulative yards 20 x 25’s @ base + :05 or :10 rest Odds free Every Second: breast kick on back, hands at your side, keep your knees in the water Every Fourth: Breast swim one breath, no breath 500 yards 900 cumulative yards 10 x 50’s fish flop (if you are able to dive, DIVE!) @ base +:15 or :10 rest Odds: 7-10 underwater dolphin kicks, strong butterfly to the wall, return easy free Evens: 25 underwater dolphin kick, 25 easy free 500 yards 1400 cumulative yards Main: 3 x 150’s descend 1-3 @ base +:15 or :20 rest 50 swim, 50 kick, 50 swim 100 pull recover 3 x 150’s descend 1- 3 @ base +: 20 or :30 rest 50 kick, 50 swim, 50 kick 100 pull recover 1100 yards 2500 yards total 8 x 75’s warm down @ :10 rest 25 kick no board 25 scull 25 swim 600 yards 4600 cumulative yards

Kiefer Swim Workout - Long

Download Long Swim Workout PDF Warm Up: 200 swim 200 kick 200 pull 200 swim 800 yards 80 cumulative yards 20 x 25’s @ base + :05 or :10 rest Odds free Every Second: breast kick on back, hands at your side, keep your knees in the water Every Fourth: Breast swim one breath, no breath 500 yards 1300 cumulative yards 10 x 50’s fish flop (if you are able to dive, DIVE!) @ base +:15 or :10 rest Odds: 7-10 underwater dolphin kicks, strong butterfly to the wall, return easy free Evens: 25 underwater dolphin kick, 25 easy free 500 yards 1800 cumulative yards Main: 3 x 300’s descend 1-3 @ base +:15 or :30 rest 100 swim, 100 kick, 100 swim 200 pull recover 3 x 300’s descend 1- 3 @ base +: 20 or :30 rest 100 kick, 100 swim, 100 kick 200 pull recover 2200 yards 4000 yards total 8 x 75’s warm down @ :10 rest 25 kick no board 25 scull 25 swim 600 yards 4600 cumulative yards