Kiefer Swim Workout: Secondary

Focus: Training your best non-free stroke.

Kiefer Swim Workout - Short

Download Short Swim Workout PDF Warm Up: 100 swim 200 kick/drill by 25 secondary 100 pull 400 yards 400 cumulative yards 10 x 50’s kick @ base + :15 or :10 rest Build 500 yards 900 cumulative yards Main x 2 100 free pull @ base +:10 or :20 rest 4 x 50’s @ base +:10 or :10 rest Odds free Every second secondary prep Every fourth secondary FAST!!!!! 4 x 25’s @ base + :05 or :10 rest Odds easy Every second overkick freestyle Every fourth secondary FAST!!!!! 800 yards 1700 cumulative yards 8 x 75’s @ base + :15 or :15 rest Odds free dps Even IM no free descend 1-4 600 yards 2300 cumulative yards 200 loosen choice 200 yards 2500 cumulative yards  

Kiefer Swim Workout - Long

Download Long Swim Workout PDF Warm Up: 200 swim 200 kick/drill by 25 secondary 200 pull 600 yards 600 cumulative yards 10 x 50’s kick @ base + :15 or :10 rest Build 500 yards 1100 cumulative yards Main x 3 200 free pull @ base +:10 or :20 rest 8 x 50’s @ base +:10 or :10 rest Odds free Every second secondary prep Every fourth secondary FAST!!!!! 8 x 25’s @ base + :05 or :10 rest Odds easy Every second overkick freestyle Every fourth secondary FAST!!!!! 2400 yards 3500 cumulative yards 10 x 100’s @ base + :15 or :15 rest Odds free dps Even IM descend 1-5 1000 yards 4500 cumulative yards 200 loosen choice 200 yards 4700 cumulative yards