Focus: Concentrating on non freestyle training to balance your body
Kiefer Swim Workout - Short
Download Short Swim Workout PDF
Warm Up:
100 free
100 back
200 flutter kick
100 free pull
100 back pull
600 yards
600 cumulative yards
20 x 25’s @ :10
1- right arm only backstroke
2 - left arm only backstroke
3 - 3 right arm, 3 left arm backstroke
4 - perfect stroke
5 - build to a fast finish
500 yards
1300 cumulative yards
10 x 50’s @ :10 rest w/fins
Max underwater breakouts on your push wall and turn wall (as far underwater as you can manage) then perfect technique backstroke
200 freestyle pull
700 yards
2000 cumulative yards
Main Set:
500 Every fourth best effort
75 backstroke, 25 fly or breast
500 yards
2500 cumulative yards
4 x 100’s pull @ :15 rest
50 back, 50 free
Match your cycles. For example if you take 12 cycles per 50 (24 strokes) on your back try to match it on free.
100 streamline flutter kick down, back scull on the way back
500 yards
3000 cumulative yards
Kiefer Swim Workout - Long
Download Long Swim Workout PDF
Warm Up:
100 free
100 back
200 flutter kick
100 free pull
100 back pull
600 yards
600 cumulative yards
20 x 25’s @ :10
1- right arm only backstroke
2 - left arm only backstroke
3 - 3 right arm, 3 left arm backstroke
4 - perfect stroke
5 - build to a fast finish
500 yards
1300 cumulative yards
20 x 50’s @ :10 rest w/fins
Max underwater breakouts on your push wall and turn wall (as far underwater as you can manage) then perfect technique backstroke
200 freestyle pull
1200 yards
2500 cumulative yards
Main Set:
1000 Every fourth best effort
75 backstroke, 25 fly or breast
1000 yards
3500 cumulative yards
6 x 150’s pull @ :15 rest
50 back, 50 free, 50 back
Match your cycles. For example if you take 12 cycles per 50 (24 strokes) on your back try to match it on free.
200 streamline flutter kick down, back scull on the way back
800 yards
4300 cumulative yards
Broken 200 backstroke fast, take the allotted breaks and subtract them from your total time at completion
100 - 10 seconds rest
50 - 10 seconds rest
25 - 5 seconds rest
25 - 5 seconds rest
200 yards
4500 cumulative yards
200 easy choice
200 yards
4700 cumulative yards
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