Kiefer Weekly Swim Workout - Mix It Up!

Focus: An assortment of strokes and speeds will make this workout fly by!

Kiefer Swim Workout - Short

Download Short Swim Workout PDF Warm Up: 100 free 100 IM kick 100 back 100 IM drill 100 breast 4 x 25 - 1 of each stroke - build up 600 yards Main set: 4 x 25 fly moderate - :05 rest 2 x 50 free build - :10 rest 4 x 25 fly hard - :05 rest 1:00 rest 4 x 25 back moderate - :05 rest 2 x 50 free build - :10 rest 4 x 25 back hard - :05 rest 1:00 rest 4 x 25 breast moderate - :05 rest 2 x 50 free build - :10 rest 4 x 25 breast hard - :05 rest 900 yards 1500 cumulative yards 4 x 100 free pull with buoy and paddles - breathing every 4/5/6/7 by length - :10 rest 400 yards 1900 cumulative yards 100 moderate kick with board and fins - :10 rest 4 x 25 hard kick with board only - :05 rest 100 moderate kick with fins only - :10 rest 4 x 25 hard kick with no equipment - :05 rest 400 yards 2300 cumulative yards Drill work! 100 - 50 catch-up/50 Tarzan - :10 rest 100 with fins - take 5 regular freestyle strokes, dive down under the surface and kick in streamline position until you need a breath then surface and repeat starting with the 5 regular strokes - :10 rest 100 - 50 fist drill/50 fingertip drag drill 300 yards 2600 cumulative yards 200 easy  

Kiefer Swim Workout - Long

Download Long Swim Workout PDF Warm Up: 200 free 200 IM kick 100 back 200 IM drill 100 breast 8 x 25 - 2 of each stroke - odds: build up, evens: moderate perfect stroke 1000 yards Main set: 6 x 25 fly moderate - :05 rest 3 x 50 free build - :10 rest 4 x 25 fly hard - :05 rest 1:00 rest 6 x 25 back moderate - :05 rest 3 x 50 free build - :10 rest 4 x 25 back hard - :05 rest 1:00 rest 6 x 25 breast moderate - :05 rest 3 x 50 free build - :10 rest 4 x 25 breast hard - :05 rest 1200 yards 2200 cumulative yards 8 x 100 free pull with buoy and paddles - breathing every 4/5/6/7 by length - :10 rest 800 yards 3000 cumulative yards 2 x 125 moderate kick with board and fins - :10 rest 4 x 25 hard kick with board only - :05 rest 2 x 125 moderate kick with fins only - :10 rest 4 x 25 hard kick with no equipment - :05 rest 700 yards 3700 cumulative yards Drill work! 200 alternating 50 catch-up/50 Tarzan - :10 rest 200 with fins - take 5 regular freestyle strokes, dive down under the surface and kick in streamline position until you need a breath then surface and repeat starting with the 5 regular strokes - :10 rest 200 alternating 50 fist drill/50 fingertip drag drill 600 yards 4300 cumulative yards 4 x 75 with :15 rest - completed as: #1 - 25 free moderate/25 fly hard/25 free moderate #2 - 25 free moderate/25 back hard/25 free moderate #3 - 25 free moderate/25 breast hard/25 free moderate #4 all free hard 300 yards 4600 cumulative yards 200 easy