Focus: Complete the T-30 in this workout to get a feel for your fitness. This workout will help you see if you are on track or need to step up your training. Try to find a friend to join you for maximum enjoyment.
Kiefer Swim Workout - Short
Download Short Swim Workout PDF
Warm Up:
200 free
200 choice, drill
100 kick - fly kick on back
100 scull
4 x 25 - one of each stroke - odds easy, evens fast
700 yards
Main set:
T-30 = timed 30 minute swim. If you have done this in the past, look up your previous times and see how you compare. You should do this freestyle. Start out with a long and strong stroke and try to maintain your form and pace. After you complete the T-30, calculate your average pace and think about how you felt while you were swimming.
1500 yards (approximately)
2200 cumulative yards
Complete the below set your choice of stroke - ok to mix up the strokes - :10 rest:
4 x 25 - very easy, long stretched out stroke
2 x 25 - scull
2 x 25 - left arm only
2 x 25 - right arm only
2 x 25 - spin drill half a length, easy half a length
4 x 25 - perfect stroke at a fast pace
400 yards
2600 cumulative yards
If you are short on your distance from the T-30, feel free to add some long, stretched out pulling with buoy and paddles.
200 easy
Kiefer Swim Workout - Long
Download Long Swim Workout PDF
Warm Up:
400 free
200 choice, drill
100 kick - fly kick on back
100 scull
8 x 25 - two of each stroke - odds easy, evens fast
1000 yards
Main set:
20 x 50 build - alternate 2 x 50’s pull, 2 x 50’s kick - your choice of what equipment is used, but be fast transitioning from kick to pull to kick - :10 rest
1000 yards
2000 cumulative yards
T-30 = timed 30 minute swim. If you have done this in the past, look up your previous times and see how you compare. You should do this freestyle. Start out with a long and strong stroke and try to maintain your form and pace. After you complete the T-30, calculate your average pace and think about how you felt while you were swimming.
2000 yards (approximately)
4000 cumulative yards
Complete the below set your choice of stroke - ok to mix up the strokes - :10 rest:
4 x 25 - very easy, long stretched out stroke
4 x 25 - scull
4 x 25 - left arm only
4 x 25 - right arm only
4 x 25 - spin drill half a length, easy half a length
4 x 25 - perfect stroke at a fast pace
600 yards
4600 cumulative yards
If you are short on your distance from the T-30, feel free to add some long, stretched out pulling with buoy and paddles.
200 easy
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