Kiefer Weekly Swim Workout: Self Check

Swim Workouts | May 25, 2015

Focus: Warm up then complete a self check set to reveal your real fitness level.

Kiefer Swim Workout - Short

Download Short Swim Workout PDF Warm Up: 200 free 400 IM - 25 drill/25 scull/25 kick/25 swim of each stroke 4 x 25 - build, your choice of stroke 700 yards Main set: 500 swim perfect technique 500 yards 1200 cumulative yards 5 x 100 best stroke on a hard but maintainable pace, getting about :03-:06 rest 500 yards 1700 cumulative yards 6 x 50 kick hard with a board (no fins) - :10 rest 300 yards 2000 cumulative yards 500 free or 400 IM hard for time - this is your self check to see where your fitness level is. How bad did this hurt? 500 yards 2500 cumulative yards 4 x 25 - distance per stroke - reduce stroke count by one on each length - :10 rest 100 yards 2600 cumulative yards 200 easy

Kiefer Swim Workout - Long

Download Long Swim Workout PDF Warm Up: 300 free 500 IM - 25 drill/25 scull/25 kick/50 swim of each stroke 100 back 4 x 25 - build, your choice of stroke 1000 yards Main set: 500 swim perfect technique 500 yards 1500 cumulative yards 5 x 100 best stroke on a hard but maintainable pace, getting about :03-:06 rest 500 yards 2000 cumulative yards 10 x 50 kick hard with a board (no fins) - :10 rest 500 yards 2500 cumulative yards 500 free or 400 IM hard for time - this is your self check to see where your fitness level is. How bad did this hurt? 500 yards 3000 cumulative yards 6 x100 swimming & kicking with fins - completed as: Length #1 left arm only swimming, #2 kick on left side underwater, #3 right arm only swimming, #4 kick on right side underwater - :10 rest 600 yards 3600 cumulative yards 6 x 100 pull with buoy and paddles - completed as: 50 build, 25 hard, 25 easy - :10 rest 600 yards 4200 cumulative yards Complete the below set 2 times - your choice of stroke for each round: 2 x 50 - 25 build up, fast turn, 25 build down - :10 rest 4 x 25 - distance per stroke - reduce stroke count by one on each length - :10 rest 400 yards 4600 cumulative yards 200 easy