Kiefer Swim Workout: Some of Everything

Need help understanding certain words in this swim workout? View our swim workout terminology sheet for definitions Focus: Controlled intervals and heart rate.

Kiefer Swim Workout PDF - Short

Download short swim workout PDF Warm Up: 100 free 100 IM kick 100 IM drill 100 pull 400 yards 400 cumulative yards Main Set: Swim 2 x 50’s @ base +:10 or :10 rest easy 2 x 100’s @ base +:10 or :10 rest moderate 2 x 150’s @ base +:10 or :10 rest best effort Kick 50 @ base +:10 or :10 rest easy 100 @ base +:10 or :10 rest moderate 150 @ base +:10 or :10 rest best effort Pull 2 x 50’s @ base +:10 or :10 rest easy 2 x 100’s @ base +:10 or :10 rest moderate 2 x 150’s @ base +:10 or :10 rest best effort 1500 yards 1900 cumulative yards 20 x 25’s @ :10 rest variable sprint pattern 1 - fast/easy 2 - easy/fast 3 - all easy 4 - all fast 500 yards 2400 cumulative yards 200 easy 2600 cumulative yards  

Kiefer Swim Workout - Long

Download long swim workout PDF Warm Up: 200 free 200 IM kick 200 IM drill 200 pull 800 yards 800 cumulative yards Main Set: Repeat twice: Swim 2 x 50’s @ base +:10 or :10 rest easy 2 x 100’s @ base +:10 or :10 rest moderate 2 x 150’s @ base +:10 or :10 rest best effort Kick 50 @ base +:10 or :10 rest easy 100 @ base +:10 or :10 rest moderate 150 @ base +:10 or :10 rest best effort Pull 2 x 50’s @ base +:10 or :10 rest easy 2 x 100’s @ base +:10 or :10 rest moderate 2 x 150’s @ base +:10 or :10 rest best effort 3000 yards 3800 cumulative yards 20 x 25’s @ :10 rest variable sprint pattern 1 - fast/easy 2 - easy/fast 3 - all easy 4 - all fast 500 yards 4300 cumulative yards 200 easy 4500 cumulative yards