Kiefer Swim Workout - Repeat, Repeat, Repeat

Swim Workout Description:

This workout focuses on repetition with variety to create a well-balanced workout.

Shorter Workout*

Download PDF Version Warm Up: 200 free easy 300 alternating 25 scull/25 kick (no board/no fins)/25 swim - choice 100 IM drill 8 x 25 - 2 of each stroke - odds perfect stroke easy, evens perfect stroke hard 800 yards Main set: Repeat the below set 2 times. The 50’s are build, the 200 is hard tempo: 50 fly - :10 rest / 50 back - :10 rest / 50 breast - :15 rest 200 free - 1:00 rest 700 yards 1500 cumulative yards Repeat the below set 3 times: 50 kick with board and fins - :10 rest 2 x 25 kick with fins but no board, on back or front underwater super fast - :10 rest 300 yards 1800 cumulative yards Repeat the below set 2 times: 100 pull with buoy and paddles - :15 rest Remove gear, 50 fast choice - :30 rest 300 yards 2100 cumulative yards Repeat the below set 2 times, mix up the strokes: 50 drill/25 swim moderate - :10 rest 2 x 25 hard - :15 rest 250 yards 2350 cumulative yards Repeat the below set 5 times: 25 from the block, kicking the whole length underwater in streamline position 8 pool push-ups 25 non-traditional (any stroke...that is not a competitive stroke i.e. elementary backstroke, closed fist stroke, Tarzan, etc.) 250 yards 2600 cumulative yards 200 easy

Longer Workout*

Download PDF Version Warm Up: 300 free easy 300 alternating 25 scull/25 kick (no board/no fins)/25 swim - choice 200 IM drill 8 x 25 - 2 of each stroke - odds perfect stroke easy, evens perfect stroke hard 1000 yards Main set: Repeat the below set 4 times. The 50’s are build, the 200 is hard tempo: 50 fly - :10 rest / 50 back - :10 rest / 50 breast - :15 rest 200 free - 1:00 rest 1400 yards 2400 cumulative yards Repeat the below set 6 times: 50 kick with board and fins - :10 rest 2 x 25 kick with fins but no board, on back or front underwater super fast - :10 rest 600 yards 3000 cumulative yards Repeat the below set 4 times: 100 pull with buoy and paddles - :15 rest Remove gear, 50 fast choice - :30 rest 600 yards 3600 cumulative yards Repeat the below set 6 times, mix up the strokes: 50 drill/25 swim moderate - :10 rest 2 x 25 hard - :15 rest 750 yards 4350 cumulative yards Repeat the below set 5 times: 25 from the block, kicking the whole length underwater in streamline position 8 pool push-ups 25 non-traditional (any stroke...that is not a competitive stroke i.e. elementary backstroke, closed fist stroke, Tarzan, etc.) 250 yards 4600 cumulative yards 200 easy *Kiefer swim workouts are designed to inspire productive training with gratifying results. But, as you should with any workout program, please consult with your healthcare provider before you begin training.