Kiefer Swim Workout: Oh Snap!

Focus: Steady swimming then short and fast will snap you into shape!

Kiefer Swim Workout - Short

Download Short Swim Workout PDF Warm Up: 200 free easy 100 kick with fins and board 100 IM drill 8 x 25 - odds fast/evens super easy - focus on form 600 yards Main set: 4 x 150 free all at a moderately fast but maintainable pace, take :10 rest after each, completed as: #1 with swimmers snorkel only #2 with paddles only #3 with paddles and buoy #4 no gear 600 yards 1200 cumulative yards 100 fly kick on back - :10 rest 4 x 25 fly kick on front with board, fast - :05 rest 100 back kick - :10 rest 4 x 25 back kick, fast - :05 rest 100 breast kick with board - :10 rest 4 x 25 breast kick with board, fast - :05 rest 100 free kick with board - :10 rest 4 x 25 free kick with board, fast - :05 rest 800 yards 2000 cumulative yards 200 pull moderate with paddles and buoy, free or back - :15 rest 8 x 25 pull with (smaller) paddles and buoy, your choice of stroke, fast - :10 rest 400 yards 2400 cumulative yards Broken 100 - your best stroke: 50 hard - :05 rest - 25 harder - :10 rest - 25 hardest! 100 yards 2500 cumulative yards 100 super easy on your back - double arm, scull, doesn’t matter...as long as you are on your back 100 yards 2600 cumulative yards 200 easy  

Kiefer Swim Workout - Long

Download Long Swim Workout PDF Warm Up: 400 free easy 200 kick with fins and board 200 IM drill 8 x 25 - odds fast/evens super easy - focus on form 1000 yards Main set: 4 x 200 free all at a moderately fast but maintainable pace, take :10 rest after each, completed as: #1 with swimmers snorkel only #2 with paddles only #3 with paddles and buoy #4 no gear 800 yards 1800 cumulative yards 100 fly kick on back - :10 rest 4 x 25 fly kick on front with board, fast - :05 rest 100 back kick - :10 rest 4 x 25 back kick, fast - :05 rest 100 breast kick with board - :10 rest 4 x 25 breast kick with board, fast - :05 rest 100 free kick with board - :10 rest 4 x 25 free kick with board, fast - :05 rest 800 yards 2600 cumulative yards 2 x 100 best (non-free) stroke - build each - :10 rest 1 x 400 IM - hard - 1:00 rest 2 x 100 worst stroke - moderate, thinking about a perfect stroke - :10 rest 800 yards 3400 cumulative yards 300 pull moderate with paddles and buoy, free or back - :15 rest 8 x 25 pull with (smaller) paddles and buoy, your choice of stroke, fast - :10 rest 500 yards 3900 cumulative yards 150 moderate - :05 rest - 50 hard - :15 rest 100 moderate - :10 rest - 100 hard - :20 rest 50 moderate - :10 rest - 150 hard - :30 rest 600 yards 4500 cumulative yards 100 super easy on your back - double arm, scull, doesn’t matter...as long as you are on your back 100 yards 4600 cumulative yards 200 easy