Kiefer Swim Workout: Speed Work

Need help understanding certain words in this swim workout? View our swim workout terminology sheet for definitions. Don’t have a base set yet? Check out this post on how to get started today! Focus: 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