Kiefer Swim Workout: Secondary Highlights

Need help understanding certain words in this swim workout? View our swim workout terminology sheet for definitions. Focus: Aerobic freestyle with secondary highlights.

Kiefer Swim Workout - Short

Download Short Swim Workout PDF Warm Up: 200 swim 4 x 75’s kick 100 pull 4 x 50’s build 800 yards 800 cumulative yards 20 x 25’s @ base +:10 or :10 rest Drill - kick - drill - fast by 25 No free, all your best non free stroke aka secondary 500 yards 1300 cumulative yards 4 x 50’s secondary kick descend 1-4 @ base :20 or :10 rest 4 x 100’s 75 free, 25 secondary as fast as you can @ base +:10 or :10 rest 4 x 25’s @ base +:10 or :10 rest Odds - underwater dolphin kick or underwater breast pullouts Evens - recover choice 700 yards 2000 cumulative yards 200 choice recover 10 x 50’s kick best average @ base +:20 or :20 rest 700 yards 2700 cumulative yards 200 loosen 200 yards 2900 cumulative yards  

Kiefer Swim Workout - Long

Download Long Swim Workout Warm Up: 400 swim 4 x 75’s kick 200 pull 4 x 50’s build 1100 yards 1100 cumulative yards 20 x 25’s @ base +:10 or :10 rest Drill - kick - drill - fast by 25 No free, all your best non free stroke aka secondary 500 yards 1600 cumulative yards 3 x 4 x 50’s secondary kick descend 1-4 @ base :20 or :10 rest 4 x 100’s 75 free, 25 secondary as fast as you can @ base +:10 or :10 rest 4 x 25’s @ base +:10 or :10 rest Odds - underwater dolphin kick or underwater breast pullouts Evens - recover choice 2100 yards 3700 cumulative yards 200 choice recover 10 x 50’s kick best average @ base +:20 or :20 rest 700 yards 4400 cumulative yards 200 loosen 200 yards 4600 cumulative yards