Kiefer Weekly Swim Workout: Tempo, Hard, and Challenge Too!

Focus: Swim tempo and hard...and then take the challenge. Enjoy the burn and take home your new found strength!

Kiefer Swim Workout - Short

Download Short Swim Workout PDF Warm Up: 200 free 100 single arm free, alternate arms by 25 200 IM drill 100 kick alternating - front, side, back, side 4 x 25 - one each stroke, build 700 yards Main set: 125 free - tempo pace - :10 rest 75 fly - hard - :15 rest 125 free - tempo pace - :10 rest 75 back - hard - :15 rest 125 free - tempo pace - :10 rest 75 breast - hard - :15 rest 600 yards 1300 cumulative yards Complete the below pull set 3 times free or backstroke with buoy and paddles: 125 tempo pace - :10 rest 25 sprint - :15 rest 450 yards 1750 cumulative yards 5 x 50 kick with fins - odds free kick, evens fly kick - your choice of using a board - :10 rest 250 yards 2000 cumulative yards Challenge Set! 6 x 100 free - descend (get faster on each one as the set goes on) BUT get out after each 100 and do push-ups on the deck. After #1 do 6 push-ups, after #2 do 5 push-ups, #3 do 4, etc. By #6 you should be swimming really hard - and only have 1 push-up. Ahh, feel the burn! 600 yards 2600 cumulative yards 200 easy

Kiefer Swim Workout - Long

Download Long Swim Workout PDF Warm Up: 400 free 100 single arm free, alternate arms by 25 200 IM drill 200 kick alternating - front, side, back, side 4 x 25 - one each stroke, build 1000 yards Main set: 225 free - tempo pace - :10 rest 75 fly - hard - :15 rest 225 free - tempo pace - :10 rest 75 back - hard - :15 rest 225 free - tempo pace - :10 rest 75 breast - hard - :15 rest 900 yards 1900 cumulative yards Complete the below pull set 6 times free or backstroke with buoy and paddles: 125 tempo pace - :10 rest 25 sprint - :15 rest 900 yards 2800 cumulative yards 12 x 50 kick with fins - odds free kick, evens fly kick - :10 rest #1-6 = with board #7-12 = no board 600 yards 3400 cumulative yards Challenge Set! 8 x 100 free - descend (get faster on each one as the set goes on) BUT get out after each 100 and do push-ups on the deck. After #1 do 8 push-ups, after #2 do 7 push-ups, #3 do 6, etc. By #8 you should be swimming really hard - and only have 1 push-up. Ahh, feel the burn! 800 yards 4200 cumulative yards 16 x 25 - Do in 4 rounds - one round of each stroke completed as: 1st 25 = scull 2nd 25 = kick - no board 3rd 25 = favorite drill 4th 25 = perfect stroke swim 400 yards 4600 cumulative yards 200 easy