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Kiefer Weekly Swim Workout: Test Day!

Kiefer Weekly Swim Workout: Test Day!
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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