Set Your Workout Base
Previous post

Kiefer Swim Workout: Stroke Specialty Series – Butterfly

Home / Swim Workouts / Kiefer Swim Workout: Stroke Specialty Series – Butterfly

Kiefer Swim Workout: Stroke Specialty Series – Butterfly

Kiefer Swim Workout: Stroke Specialty Series – Butterfly

Butterfly Swim Work by KieferFocus: Butterfly training for full body benefit.

Kiefer Swim Workout – Short

Warm Up:
100 swim
100 pull
100 kick
100 swim

400 yards
400 cumulative yards

16 x 25’s @ :10 rest all dolphin kick with a board hands resting on top of the bottom of the board not holding it, head down in the water, long arms. Lift your head to breathe every 5 kicks or more

400 yards
800 cumulative yards

6 x 50’s @ :10 rest butterfly drill
2- Right arm only down, left arm only back
2- Doubles (2 right arm, 2 left arm, 2 full strokes)
2 – freestyle recover

200 freestyle pull

500 yards
1300 cumulative yards

Main Set:
6 x 75’s @ :20 rest
2x
1- 25 underwater dolphin kick, 25 butterfly swim, 25 recover easy free
2- 25 recover, 25 underwater dolphin kick, 25 butterfly swim
3 – 25 butterfly swim, 25 recover, 25 underwater dolphin kick

450 yards
1750 cumulative yards

8 x 50’s freestyle pull @ :10 rest
Moderate heart rate 140-150

200 easy no gear choice

600 yards
2350 cumulative yards

8 x 25’s @:15 rest
Treat the fast 25’s as a broken 100 fly, add up your times when you are done.
Odds sprint butterfly
Even easy recover choice

200 yards
2550 cumulative yards

100 easy pull
100 scull choice

200 yards
2750 cumulative yards

 

Kiefer Swim Workout – Long

Warm Up:
200 swim
200 pull
200 kick
200 swim

800 yards
800 cumulative yards

20 x 25’s @ :10 rest all dolphin kick with a board hands resting on top of the bottom of the board not holding it, head down in the water, long arms. Lift your head to breathe every 5 kicks or more

500 yards
1300 cumulative yards

10 x 50’s @ :10 rest butterfly drill
2- Right arm only down, left arm only back
2- Doubles (2 right arm, 2 left arm, 2 full strokes)
2 – freestyle recover
2- left arm only down, right arm only back
2- breakout (three perfect full strokes off the walls then easy free)

200 freestyle pull

700 yards
2000 cumulative yards

Main Set:
12 x 75’s @ :20 rest
4x
1- 25 underwater dolphin kick, 25 butterfly swim, 25 recover easy free
2- 25 recover, 25 underwater dolphin kick, 25 butterfly swim
3 – 25 butterfly swim, 25 recover, 25 underwater dolphin kick

900 yards
2900 cumulative yards

8 x 100’s freestyle pull @ :10 rest
Moderate heart rate 140-150

200 easy no gear choice

1000 yards
3900 cumulative yards

16 x 25’s @:15 rest
Treat the fast 25’s as a broken 200 fly, add up your times when you are done.
Odds sprint butterfly
Even easy recover choice

400 yards
4300 cumulative yards

200 easy pull
200 scull choice

400 yards
4700 cumulative yards

About Emily Milak

Emily Milak is a lifetime competitive swimmer living in Southeastern Wisconsin. Emily is a US National Team champion, NCAA champion, and USMS champion with extensive coaching experience. She is a product development consultant at Kiefer.

Written by

I've been a swimmer my whole life. My parents started me with lessons as a three-year-old and by five, I had joined my first team. I started swimming year-round at eight and by thirteen, I was qualified for Junior Nationals. By fifteen, I was a member of the US National Junior Team (National 'B' Team) and a Senior National Qualifier. I attended my first Olympic Trials in 2000 and finished third in the 200 butterfly. I am a US National Champion, three-time NCAA Champion, NCAA record holder, and was a member of the US National 'A' Team for five years. I've competed in two World Championships, two Duel in the Pools, a Pan Pacific Championship where I earned a bronze medal in the 200 fly, and competitor in the Goodwill Games. I love to swim and love to coach. I have been working with 12 & Unders for the past ten years including a lengthy stint as the head age group coach in Houston, TX with the toughest bunch of little swimmers I have ever had the privilege of working with. Now I am a mom who swims! I substitute coach and swim master's. I have only competed at one Master's Nationals, but walked away a two-time champion.

Leave a Reply

Your email address will not be published. Required fields are marked *

Supported By WordPress.org