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
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