Kiefer Swim Workout: Technique

Need help understanding certain words in this swim workout? View our swim workout terminology sheet for definitions. Focus: Take your time today.

Kiefer Swim Workout - Short

Download Short Swim Workout PDF Warm Up: 300 swim 200 free drill 100 flutter kick 400 IM drill - kick - drill - swim by 25 1000 yards 1000 cumulative yards 10 x 25’s IM @ :10 rest 7 underwater dolphin kicks, 2 strokes butterfly, once cycle backstroke, 2 strokes breast, one cycle free. Your goal is to not need more strokes or kicks to finish your 25. If you have awesome underwaters and you aren’t getting to freestyle cut it down to 5 underwater dolphin kicks. Think distance per cycle!!! 250 yards 1250 cumulative yards 12 x 50’s pull breath control You can start higher of course, you can even start lower and go down to one breath per 50. Find your happy spot. Add 5 seconds rest to each set of three when you take away a breath. Also adjust interval to fit you. I used my starting point as an example only. 3 with 5 breaths @ :45 3 with 4 breaths 3 with 3 breaths 3 with 2 breaths 600 yards 1850 cumulative yards 10 x 50’s @ base +:30 or 1:00 rest Let’s really get the intensity up on the evens!!!! Odds rest/recover/prep Evens FAST secondary non freestyle) 500 yards 2350 cumulative yards 150 pull easy recover 150 yards 2500 cumulative yards 8 x 50’s fish flop from a dive (if you do not have the ability to dive, nothing changes, just push off the wall) Odds: Seven underwater dolphin kicks, and fast butterfly to the wall, easy choice on the return 25. Evens: underwater dolphin kick first 25, easy choice on the return 25. 400 yards 2900 cumulative yards 100 easy choice 3000 cumulative yards  

Kiefer Swim Workout - Long

Download Long Swim Workout PDF Warm Up: 300 swim 200 free drill 100 flutter kick 400 IM drill - kick - drill - swim by 25 1000 yards 1000 cumulative yards 20 x 25’s IM @ :10 rest 7 underwater dolphin kicks, 2 strokes butterfly, once cycle backstroke, 2 strokes breast, one cycle free. Your goal is to not need more strokes or kicks to finish your 25. If you have awesome underwaters and you aren’t getting to freestyle cut it down to 5 underwater dolphin kicks. Think distance per cycle!!! 500 yards 1500 cumulative yards 16 x 50’s pull breath control You can start higher of course, you can even start lower and go down to one breath per 50. Find your happy spot. Add 5 seconds rest to each set of four when you take away a breath. Also adjust interval to fit you. I used my starting point as an example only. 4 with 5 breaths @ :45 4 with 4 breaths 4 with 3 breaths 4 with 2 breaths 800 yards 2300 cumulative yards 10 x 100’s @ base +:30 or 1:00 rest Let’s really get the intensity up on the evens!!!! Odds rest/recover/prep Evens FAST (either IM or secondary non freestyle) 1000 yards 3300 cumulative yards 300 pull easy recover 300 yards 3600 cumulative yards 20 x 50’s fish flop (if you do not have the ability to dive, nothing changes, just push off the wall) Odds: Seven underwater dolphin kicks, and fast butterfly to the wall, easy choice on the return 25. Evens: underwater dolphin kick first 25, easy choice on the return 25. 1000 yards 4600 cumulative yards 200 easy choice 4800 cumulative yards