Kiefer Swim Workout: Staggered Sprints

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: Extended warm up followed by varied sprints.

Kiefer Swim Workout: Short

Warm Up: 300 swim 4 x 50’s kick build 100 pull 100 IM Drill 700 yards 700 cumulative yards 20 x 25’s variable sprint pattern @ :10 rest (your choice of stroke, stick to the same stroke per sets of 4 25’s) 1 - half fast/half easy 2 - half easy/half fast 3 - all easy 4 - all fast 500 yards 1200 cumulative yards Main Set: 12 x 50’s variable pattern (by sets of 3) @ base +:10 or :15 rest 3 x 50’s half fast/half easy 3 x 50’s half easy/half fast 3 x 50’s easy recover 3 x 50’s FAST 600 yards 1800 cumulative yards 100 easy 8 x 75’s kick with swim fins @ :20 rest 25 underwater sprint, 25 back loosen, 25 underwater spring - odds 25 back loosen, 25 underwater sprint, 25 back loosen - evens 700 yards 2500 cumulative yards 200 easy choice 200 yards 2700 cumulative yards  

Kiefer Swim Workout: Long

Warm Up: 400 swim 3 x 100’s kick build by 25 200 pull 100 IM Drill 1000 yards 1000 cumulative yards 20 x 25’s variable sprint pattern @ :10 rest (your choice of stroke, stick to the same stroke per sets of 4 25’s) 1 - half fast/half easy 2 - half easy/half fast 3 - all easy 4 - all fast 500 yards 1500 cumulative yards Main Set: 20 x 50’s variable pattern (by sets of 5) @ base +:10 or :15 rest 5 x 50’s half fast/half easy 5 x 50’s half easy/half fast 5 x 50’s easy recover 5 x 50’s FAST 1000 yards 2500 cumulative yards 100 easy 10 x 100’s @ base or :10 rest (option to pull) Hold heart rate in 140-150 range then fast on every third 100 1100 yards 3600 cumulative yards 8 x 75’s kick with swim fins @ :20 rest 25 underwater sprint, 25 back loosen, 25 underwater spring - odds 25 back loosen, 25 underwater sprint, 25 back loosen - evens 600 yards 4200 cumulative yards 200 easy choice 200 yards 4400 cumulative yards