Kiefer Swim Workout: Pacing

Need help understanding certain terms in this swim workout? View our swim workout terminology sheet for definitions. Focus: Be able to focus on negative split and pace to your goals.

Kiefer Swim Workout - Short

Download short swim workout PDF Warm Up: 300 swim 4 x 50’s kick build @ :10 rest 200 pull 700 yards 700 cumulative yards 20 x 25’s backstroke technique work @ :05 rest 3 drill (1 - right arm only, 2 - left arm only, 3 - 3 right, 3 left) 1 swim build 500 yards 1200 cumulative yards Main Set: 200 free negative split @ base +:10 or :20 rest 4 x 50’s free descend from moderate to FAST @ base +:10 or :10 rest 200 pull distance per cycle easy @ base +:30 or :30 rest 4 x 50’s hold 200 pace @ base +:10 or :10 rest 800 yards 2000 cumulative yards 2x 2 x 100’s pull alternate free/back by 25 and match cycles @ base: 15 or :10 rest 4 x 25’s kick @ :10 rest easy/fast by 25 600 yards 2600 yards 200 easy loosen 200 yards 2800 cumulative yards

Kiefer Swim Workout PDF - Long

Download long swim workout PDF Warm Up: 300 swim 4 x 50’s kick build @ :10 rest 200 pull 700 yards 700 cumulative yards 20 x 25’s backstroke technique work @ :05 rest 3 drill (1 - right arm only, 2 - left arm only, 3 - 3 right, 3 left) 1 swim build 500 yards 1200 cumulative yards Main Set: 3x 200 free negative split @ base +:10 or :20 rest 4 x 50’s free descend from moderate to FAST @ base +:10 or :10 rest 200 pull distance per cycle easy @ base +:30 or :30 rest 4 x 50’s hold 200 pace @ base +:10 or :10 rest 2400 yards 3600 cumulative yards 3x 2 x 100’s pull alternate free/back by 25 and match cycles @ base: 15 or :10 rest 4 x 25’s kick @ :10 rest easy/fast by 25 900 yards 4500 yards 200 easy loosen 200 yards 4700 cumulative yards