Kiefer Swim Workout: Short and Steady

Focus: One set at a time, each with their own goals. Divide and conquer!

Kiefer Swim Workout - Short

Warm Up: 100 free 100 IM kick 100 IM drill 100 pull 400 yards 400 cumulative yards Main: 20 x 50’s @ base +:10 or :10 rest 3 on each stroke in IM order one kick, one drill, one swim 2 on each stroke in IM order one drill, one FAST 1000 yards 1400 cumulative yards 20 x 25’s @ base + :05 or :10 rest Odds backstroke perfect technique Evens underwater dolphin kick on your back 100 easy choice, prepare 100 IM best effort 700 yards 2100 cumulative yards 8 x 50’s breath control, paddles optional, freestyle Repeat 2 times 5 breaths @ :05 rest 4 breaths @ :10 rest 3 breaths @ :15 rest 2 breaths @ :20 rest Add or take away a breath from your starting point as needed. For example, you could start with 4 breaths on the first 50, and work your way down to 1 breath on the last. 400 yards 2500 cumulative yards 100 recover, loosen your choice 100 IM best effort 200 yards 2700 cumulative yards 6 x 50’s flutter kick @ base +: 10 or :10 rest 1-3 with a board descend 1-3 4-6 on your back streamline descend 1-3 300 yards 3000 cumulative yards 100 loosen 100 yards 3100 cumulative yards

Kiefer Swim Workout - Long

Warm Up: 200 free 200 IM kick 200 IM drill 200 pull 800 yards 800 cumulative yards Main: 20 x 50’s @ base +:10 or :10 rest 3 on each stroke in IM order one kick, one drill, one swim 2 on each stroke in IM order one drill, one FAST 1000 yards 1800 cumulative yards 20 x 25’s @ base + :05 or :10 rest Odds backstroke perfect technique Evens underwater dolphin kick on your back 100 easy choice, prepare 200 IM best effort 800 yards 2600 cumulative yards 16 x 50’s breath control, paddles optional, freestyle Repeat 4 times 5 breaths @ :05 rest 4 breaths @ :10 rest 3 breaths @ :15 rest 2 breaths @ :20 rest Add or take away a breath from your starting point as needed. For example, you could start with 4 breaths on the first 50, and work your way down to 1 breath on the last. 800 yards 3400 cumulative yards 100 recover, loosen your choice 200 IM best effort 300 yards 3700 cumulative yards 10 x 75’s flutter kick @ base +: 15 or :10 rest 1-5 with a board descend 1-3 and ascend 3-5 6-10 on your back streamline descend 1-3 ascend 3-5 750 yards 4450 cumulative yards 150 miscellaneous loosen 150 yards 4600 cumulative yard