Kiefer Swim Workout: Primary With A Twist

Swim Workouts | November 23, 2015

Focus: Freestyle emphasis with streaks of IM to keep you on your toes. Note: Secondary = best non free stroke.

Kiefer Swim Workout - Short

Download Short Swim Workout PDF Warm Up: 200 free 100 IM kick 100 pull 400 yards 400 cumulative yards Main set: 16 x 25’s @:10 rest 1 - alternate one stroke fly with one stroke breast, get in all your kicks! 2 - free 3 - 1 breath, no breath breaststroke drill, head down on no breath 4 - freestyle 400 yards 800 cumulative yards 8 x 75’s @:10 rest 50 free/25 secondary 1- secondary kick 2-secondary drill 3 - secondary swim 4 - secondary fast! 600 yards 1400 cumulative yards 500 streamline kick on your back with fins fast for your best time! 500 yards 1900 cumulative yards 4 x 50’s breast kick shake out your legs @:10 rest 200 yards 2100 cumulative yards 200 pull @ :15 4 x 50’s free/secondary by 25 @:10 100 IM Fast @:30 500 yards 2600 cumulative yards 4 x 50’s @:10 Fins and paddles, distance per cycle freestyle 200 yards 2800 cumulative yards 100 Secondary Fast for time 100 yards 2900 cumulative yards 200 easy 3100 cumulative yards

Kiefer Swim Workout - Long

Download Long Swim Workout PDF Warm Up: 400 free 200 IM kick 200 pull 800 yards 800 cumulative yards Main set: 20 x 25’s @:10 rest 1 - alternate one stroke fly with one stroke breast, get in all your kicks! 2 - free 3 - 1 breath, no breath breaststroke drill, head down on no breath 4 - freestyle 500 yards 1300 cumulative yards 12 x 75’s @:10 rest 50 free/25 secondary 1- secondary kick 2-secondary drill 3 - secondary swim 4 - secondary fast! 900 yards 2200 cumulative yards 500 streamline kick on your back with fins fast for your best time! 500 yards 2700 cumulative yards 8 x 50’s breast kick shake out your legs @:10 rest 400 yards 3100 cumulative yards 2x 200 pull @ :15 4 x 50’s free/secondary by 25 @:10 100 IM Fast @:30 1000 yards 4100 cumulative yards 10 x 50’s @:10 Fins and paddles, distance per cycle freestyle 500 yards 4600 cumulative yards 100 Secondary Fast for time 100 yards 4700 cumulative yards 200 easy 4900 cumulative yards