Kiefer Swim Workout: Mixed Media

Need help understanding certain words in this swim workout? View our swim workout terminology sheet for definitions. Focus: Aerobic base with secondary and kick.

Kiefer Swim Workout - Short

Download short swim workout PDF Warm Up: 300 swim 200 kick 100 pull 600 yards 600 cumulative yards 400 Swim Every Fourth 25 secondary fast Really relax and think about distance per cycle on the 75 free/recover. Amplify intensity on the fast 25s. Make all 4 count 400 yards 1000 cumulative yards 4 x 50’s kick descend 1-4 @ base +:20 or :10 rest 300 swim @ base +:10 or :20 rest 75 overkick freestyle/75 distance per cycle freestyle 500 yards 1500 cumulative yards 2x 3x50’s pull distance per cycle @ base +:10 or :10 rest 200 pull build by 50 to a fast finish @ base +:10 or :10 rest 700 yards 2200 cumulative yards 200 scull warm down 100 backstroke 300 yards 2500 cumulative yards  

Kiefer Swim Workout - Long

Download long swim workout PDF Warm Up: 300 swim 200 kick 100 pull 600 yards 600 cumulative yards 800 Swim Every Fourth 25 secondary fast Really relax and think about distance per cycle on the 75 free/recover. Amplify intensity on the fast 25s. Make all 8 count 800 yards 1400 cumulative yards 3x 4 x 50’s kick descend 1-4 @ base +:20 or :10 rest 300 swim @ base +:10 or :20 rest 75 overkick freestyle/75 distance per cycle freestyle 1500 yards 2900 cumulative yards 4x 3x50’s pull distance per cycle @ base +:10 or :10 rest 200 pull build by 50 to a fast finish @ base +:10 or :10 rest 1400 yards 4300 cumulative yards 200 scull warm down 200 yards 4500 cumulative yards