Kiefer Swim Workout: Sprintacular!

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: Bursts of speed with perfect breakouts and finishes.

Kiefer Swim Workout - Short

Download short swim workout PDF Warm Up: 100 swim 100 pull 100 kick 20 x 25’s 4 on each stroke @ :10 rest 1 - drill 2 - kick 3 - drill 4 - sprint!!!!!! 800 yards 800 cumulative yards Main Set: 10 x 50’s fast average @ 2:00 (basically I want everyone getting 1:00+ of rest minimum between 50’s) They all must be the same stroke 500 yards 1300 cumulative yards 4 x 75’s pull @ :10 rest Breath 3-5-7 by 25 300 yards 1600 cumulative yards 12 x 25’s fast average @ :10 rest Shorter rest, controlled speed, accelerate your breakouts to your finish. No sloppiness! Thoughtful movements only. Same stroke for all 12. 200 easy recover 500 yards 2100 cumulative yards Fins on! 10 x 50’s kick on 1:00 Odds FAST Evens easy 500 yards 28600 cumulative yards 200 easy 200 yards 2800 cumulative yards  

Kiefer Swim Workout - Long

Download long swim workout PDF Warm Up: 300 swim 200 pull 100 kick 20 x 25’s 4 on each stroke @ :10 rest 1 - drill 2 - kick 3 - drill 4 - sprint!!!!!! 1100 yards 1100 cumulative yards Main Set: 10 x 50’s fast average @ 2:00 (basically I want everyone getting 1:00+ of rest minimum between 50’s) They all must be the same stroke 500 yards 1600 cumulative yards 8 x 75’s pull @ :10 rest Breath 3-5-7 by 25 600 yards 2200 cumulative yards 12 x 25’s fast average @ :10 rest Shorter rest, controlled speed, accelerate your breakouts to your finish. No sloppiness! Thoughtful movements only. Same stroke for all 12. 200 easy recover 500 yards 2700 cumulative yards Fins on! 20 x 50’s kick on 1:00 Odds FAST Evens easy 1000 yards 3700 cumulative yards 200 easy 200 yards 3900 cumulative yards