Kiefer Swim Workout: Stroke Super Sets

Swim Workout Focus: Focus: Enjoy sets that expand beyond one distance and one stroke. These types of workouts will build endurance fast!

Kiefer Swim Workout - Short

Download Short Swim Workout - PDF Warm Up: 100 free 100 back 200 IM - 25 drill/25 swim of each stroke 200 free with buoy and swimmers snorkel 8 x 25 - 2 of each stroke - odds build-up, evens build-down 800 yards Main set: 4 x 50 - swim 1 of each stroke, moderate - :15 rest 2 x 150 - pull with buoy and paddles - a hard but maintable pace - :5 rest 1:00 rest 1 x 300 swim with paddles (no buoy), hard 800 yards 1600 cumulative yards Complete the below set 2 times. Pick a different stroke for each round of the stroke portion. 100 IM at 400 IM race pace - :10 rest 2 x 50 stroke (non-free), hard - :15 rest 100 IM at 200 IM race pace - :10 rest 2 x 25 stroke (non-free), ALL OUT! - :15 rest 1:00 rest 700 yards 2300 cumulative yards 6 x 50 from the middle of the pool, focusing on a perfect turn and streamline. Mix up the strokes in and out of the turns & have fun! - :10 rest 300 yards 2600 cumulative yards 200 easy

Kiefer Swim Workout - Long

Download Long Swim Workout - PDF Warm Up: 200 free 100 back 300 IM - 50 drill/25 swim of each stroke 200 free with buoy and swimmers snorkel 8 x 25 - 2 of each stroke - odds build-up, evens build-down 1000 yards Main set: 4 x 50 - swim 1 of each stroke, moderate - :15 rest 4 x100 - IM or pick one stroke for all 4 - slightly harder than moderate, a good effort - :10 rest 4 x 150 - pull with buoy and paddles - a hard but maintable pace - :5 rest 1:00 rest 1 x 300 swim with paddles (no buoy), hard 1500 yards 2500 cumulative yards Complete the below set 3 times. Pick a different stroke for each round of the stroke portion. 100 IM at 400 IM race pace - :10 rest 2 x 50 stroke (non-free), hard - :15 rest 100 IM at 200 IM race pace - :10 rest 2 x 25 stroke (non-free), ALL OUT! - :15 rest 1:00 rest 1050 yards 3550 cumulative yards 5 x 100 kick completed as 50 with board and fins/50 with fins only - :10 rest 6 x 25 super sprint kick in streamline position underwater - fins, no board - :05 rest 650 yards 4200 cumulative yards 8 x 50 from the middle of the pool, focusing on a perfect turn and streamline. Mix up the strokes in and out of the turns & have fun! - :10 rest 400 yards 4600 cumulative yards 200 easy