Kiefer Weekly Swim Workout: Stroke Fun!

Focus: Spread the fun with lots of stroke work.

Kiefer Swim Workout - Short

Download Short Swim Workout PDF Warm Up: 300 free 200 back 100 breast 50 fly 6 x 25 odds scull, evens build swim 800 yards Main set: 12 x 100 in the below order - 1 round for each stroke - :15 rest after each 100 100 kick 100 drill 100 build into fast swim 1:00 rest 1200 yards 2000 cumulative yards 300 kick with fins - board is optional - locomotive (25 hard/25 moderate, 50/50, 75/75) - continuous, no rest 300 yards 2300 cumulative yards 4 x 50 perfect form, your choice of stroke - #4 is an all out sprint from the block - :10 rest 200 yards 2500 cumulative yards 4 x 25 fast, completed as half length non-free/half length free - :10 rest 100 yards 2600 cumulative yards 200 easy  

Kiefer Swim Workout - Long

Download Long Swim Workout PDF Warm Up: 300 free 200 back 100 breast 50 fly 150 kick 8 x 25 odds scull, evens build swim 1000 yards Main set: 16 x 100 in the below order - 1 round for each stroke - :15 rest after each 100 100 kick 100 drill 100 build 100 hard 1:00 rest 1600 yards 2600 cumulative yards 500 kick with fins - board is optional - locomotive (25 hard/25 moderate, 50/50, 75/75, 100/100) - continuous, no rest 500 yards 3100 cumulative yards 12 x 50 perfect form, your choice of stroke - every 3rd 50 is an all out sprint from the block - :10 rest 600 yards 3700 cumulative yards 500 pull with paddles and buoy - locomotive (25 hard/25 moderate, 50/50, 75/75, 100/100) - continuous, no rest 500 yards 4200 cumulative yards 8 x 25 fast,completed as half length non-free/half length free - :10 rest 200 yards 4400 cumulative yards 2 rounds of 4 x 25 free - taking 1 less breath on each 25. Start with no more than 4 breaths on the 1st one - take as much rest as you need to fully recover from each one 200 yards 4600 cumulative yards 200 easy