Kiefer Swim Workout: Secondary and Legs

Swim Workouts | August 18, 2017

Need help understanding certain words in this swim workout? View our swim workout terminology sheet for definitions. Don’t have a base set yet? Check out this post on how to get started today! Focus: Don’t give in when issues a late workout challenge.

Kiefer Swim Workout: Short

Download short swim workout PDF Warm Up: 100 swim 100 kick 100 pull 100 swim 400 yards 400 cumulative yards 6 x 75’s @ :10 rest 2 - secondary drill, free, secondary swim by 25 2 - secondary swim, free, secondary build by 25 2 - secondary fast, 50 free 450 yards 850 cumulative yards Main Set: 8 x 100’s @ base +:15 or : 10 rest 1-3 75 free, 25 secondary drill 4 - secondary FAST! 800 yards 1650 cumulative yards 12 x 50’s pull breath control 3 x 50’s w/6 breaths per 50 3 x 50’s w/5 breaths per 50 3 x 50’s w/4 breaths per 50 3 x 50’s w/3 breaths per 50 Each round add 5 seconds to your interval, you can start with a lower or higher number of breaths. Interval ex: 4 @ :50, 4 @ :55, 4 @ 1:00, 4 @ 1:05 600 yards 2250 cumulative yards 600 fin kick for time, no board, best effort 600 yards 2850 cumulative yards 150 easy loosen 150 yards 3000 cumulative yards

Kiefer Swim Workout: Long

Download long swim workout PDF Warm Up: 200 swim 200 kick 200 pull 200 swim 800 yards 800 cumulative yards 12 x 75’s @ :10 rest 4 - secondary drill, free, secondary swim by 25 4 - secondary swim, free, secondary build by 25 4 - secondary fast, 50 free 900 yards 1700 cumulative yards Main Set: 12 x 100’s @ base +:15 or : 10 rest 1-3 75 free, 25 secondary drill 4 - secondary FAST! 1200 yards 2900 cumulative yards 16 x 50’s pull breath control 4 x 50’s w/6 breaths per 50 4 x 50’s w/5 breaths per 50 4 x 50’s w/4 breaths per 50 4 x 50’s w/3 breaths per 50 Each round add 5 seconds to your interval, you can start with a lower or higher number of breaths. Interval ex: 4 @ :50, 4 @ :55, 4 @ 1:00, 4 @ 1:05 800 yards 3700 cumulative yards 800 fin kick for time, no board, best effort 800 yards 4500 cumulative yards 200 easy loosen 200 yards 4700 cumulative yards