Kiefer Swim Workout: Speed Work

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Kiefer Swim Workout Speed WorkFocus: Short distance sprints.

Kiefer Swim Workout: Short

Download beginner swim workout PDF
Download short swim workout PDF

Warm up:
100 swim
100 kick
100 pull
100 swim

400 yards
400 cumulative yards

20 x 25’s @ base +:05 or :10 rest
Variable sprint pattern
1 – open
2 – close
3 – easy
4 – fast

500 yards
900 cumulative yards

6 x 75’s @ base +:15 or :10 rest
All the same non free stroke
Odds – kick, drill, swim by 25
Even – Open (15 yards fast) – easy – close (15 yards fast)

450 yards
1350 cumulative yards

Main Set:
200 Pull @ :30 rest
2x 100’s @ base
2 x 75’s @ base
2 x 50’s @ base
2 x 25’s @ :20 rest

Last length of each distance FAST (not the pull)

700 yards
2050 cumulative yards

100 loosen easy choice

5 x 100’s fins on kick @ 2:00 or :30 rest as fast as possible average

200 warm down and done!

800 yards
2850 cumulative yards

 

Kiefer Swim Workout: Long

Download long swim workout PDF

Warm Up:
100 swim
100 kick
100 pull
100 swim

400 yards
400 cumulative yards

20 x 25’s @ base +:05 or :10 rest
Variable sprint pattern
1 – open
2 – close
3 – easy
4 – fast

500 yards
900 cumulative yards

12 x 75’s @ base +:15 or :10 rest
All the same non free stroke
Odds – kick, drill, swim by 25
Even – Open (15 yards fast) – easy – close (15 yards fast)

900 yards
1800 cumulative yards

Main Set:
2x
200 Pull @ :30 rest
2x 100’s @ base
2 x 75’s @ base
2 x 50’s @ base
2 x 25’s @ :20 rest

Last length of each distance FAST (not the pull)

1400 yards
3200 cumulative yards

100 loosen easy choice

5 x 100’s fins on kick @ 2:00 or :30 rest as fast as possible average

200 warm down and done!

800 yards
4000 cumulative yards

About Emily Milak

Emily Milak is a lifetime competitive swimmer living in Southeastern Wisconsin. Emily is a US National Team champion, NCAA champion, and USMS champion with extensive coaching experience. She is a product development consultant at Kiefer.

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