Kiefer Swim Workout: Staying Balanced

Focus: Working all 4 strokes to keep you balanced and injury free.

Kiefer Swim Workout - Short

Download Short Swim Workout PDF Warm Up: 300 choice easy 300 IM - one length of each stroke is kick/drill/swim 8 x 25 - Odds: single arm. Evens: distance per stroke (DPS) 800 yards Main set: 5 x 100 free completed as: #1 = comfortable - :05 rest #2 = build - :10 rest #3-5 = hard - :15 rest 1:00 rest 500 yards 1300 cumulative yards 4 x 75 build, swimming your best non-free stroke - :10 rest 300 yards 1600 cumulative yards 4 x 50 of your worst stroke, concentrating on perfect form - :10 rest 200 yards 1800 cumulative yards Complete the below set - your choice of strokes, feel free to mix it up: 4 x 25 kick with board (no fins), hard - :10 rest 6 x 50 swim with paddles (no buoy), hard - :10 rest 4 x 25 sprint - :10 rest 4 x 25 underwater kick in streamline position with fins - :10 rest 600 yards 2400 cumulative yards 200 pull with paddles, buoy, and swimmer’s snorkel - negative split (2nd 100 is faster than 1st 100) 200 yards 2600 cumulative yards 200 easy  

Kiefer Swim Workout - Long

Download Long Swim Workout PDF Warm Up: 500 choice easy 300 IM - one length of each stroke is kick/drill/swim 8 x 25 - Odds: single arm. Evens: distance per stroke (DPS) 1000 yards Main set: Complete the below set 3 times. Do a different stroke for each round. 5 x 100 completed as: #1 = comfortable - :05 rest #2 = build - :10 rest #3-5 = hard - :15 rest 1:00 rest 1500 yards 2500 cumulative yards 4 x 75 build, swimming your best non-free stroke - :10 rest 300 yards 2800 cumulative yards 4 x 50 of your worst stroke, concentrating on perfect form - :10 rest 200 yards 3000 cumulative yards Complete the below set 2 times, your choice of strokes - feel free to mix it up: 4 x 25 kick with board (no fins), hard - :10 rest 6 x 50 swim with paddles (no buoy), hard - :10 rest 4 x 25 sprint - :10 rest 4 x 25 underwater kick in streamline position with fins - :10 rest 1:00 rest 1200 yards 4200 cumulative yards 400 pull with paddles, buoy, and swimmer’s snorkel, negative split (2nd 200 is faster than 1st 200) 400 yards 4600 cumulative yards 200 easy