Kiefer Swim Workout: Strong Descend

Focus: Train a controlled descent with an elevated heart rate to start. Note: Secondary is your best non freestyle stroke.

Kiefer Swim Workout - Short

Download Short Swim Workout PDF Warm Up: 200 swim 100 pull 100 kick 400 yards 400 cumulative yards Main set: 20 x 25’s @ : rest 3 on each stroke kick, drill, swim 2 on each stroke east, fast 500 yards 900 cumulative yards 4 x 75’s @:15 1 - Kick, drill, swim 2- Free, free, secondary 3- Free, secondary, secondary 4 - all secondary 300 yards 1200 cumulative yards 6 x 50’s @ :10 rest Paddles on breathing every three strokes on odd 50’s, every 5 strokes on even 50’s 300 yards 1500 cumulative yards 3 x 100’s @ :10 heart rate 150 2 x 100’s @ :15 heart rate 160 1 x 100 best effort! Go, go, go! 600 yards 2100 cumulative yards 8 x 50’s kick @:10 rest easy down, fast back 400 yards 2500 cumulative yards 200 easy 200 yards 2700 cumulative yards  

Kiefer Swim Workout - Long

Download Long Swim Workout PDF Warm Up: 300 swim 200 pull 100 kick 600 yards 600 cumulative yards Main set: 20 x 25’s @ : rest 3 on each stroke kick, drill, swim 2 on each stroke east, fast 500 yards 1100 cumulative yards 12 x 75’s @:15 1 - Kick, drill, swim 2- Free, free, secondary 3- Free, secondary, secondary 4 - all secondary 900 yards 2000 cumulative yards 10 x 50’s @ :10 rest Paddles on breathing every three strokes on odd 50’s, every 5 strokes on even 50’s 500 yards 2500 cumulative yards 4 x 100’s @ :10 heart rate 140 3 x 100’s @ :15 heart rate 150 2 x 100’s @ :20 heart rate 160 1 x 100 best effort! Go, go, go! 1000 yards 3500 cumulative yards 10 x 50’s kick @:10 rest easy down, fast back 500 yards 4000 cumulative yards 200 easy 200 yards 4200 cumulative yards