Focus: Focus on your best non freestyle stroke technique and speed
Kiefer Swim Workout - Short
Download Short Swim Workout PDF
Warm Up:
1000 yards Alternate 150 swim/50 kick
1000 yard
1000 cumulative yards
Main set:
6 x75’s @:10 rest
2 - non free drill/free/non free swim
2 - non free swim/free/non free build
2 - non free fast/50 easy free
450 yards
1450 cumulative yards
12 x 50’s @ :10 rest with paddles
Breath control, breath 3, 5, 7,9 by 50 repeat 3 times
600 yards
2050 cumulative yards
8 x 100’s @:15 rest
1-3: 75 free/25 non free drill
4: 100 fast non free
800 yards
2850 cumulative yards
100 easy
100 yards
2950 cumulative yards
200 streamline kick on your back fast for time w/fins
100 yards
3150 cumulative yards
100 easy
100 yards
325 0 cumulative yards
Kiefer Swim Workout - Long
Download Long Swim Workout PDF
Warm Up:
1000 yards Alternate 150 swim/50 kick
1000 yard
1000 cumulative yards
Main set:
12 x75’s @:10 rest
4 - non free drill/free/non free swim
4 - non free swim/free/non free build
4 - non free fast/50 easy free
900 yards
1900 cumulative yards
16 x 50’s @ :10 rest with paddles
Breath control, breath 3, 5, 7,9 by 50 repeat 4 times
800 yards
2700 cumulative yards
12 x 100’s @:15 rest
1-3: 75 free/25 non free drill
4: 100 fast non free
1200 yards
3900 cumulative yards
200 easy
200 yards
4100 cumulative yards
500 streamline kick on your back fast for time w/fins
500 yards
4600 cumulative yards
200 easy
200 yards
4800 cumulative yards
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