Kiefer Swim Workout: Tick Tock

Need help understanding certain words in this swim workout? View our swim workout terminology sheet for definitions. Don’t have a base set yet? Check out this post on how to get started today! Focus: Timed efforts vs intervals. I’m not going to do accumulation of yards for this workout, but keep track for yourself.

Kiefer Swim Workout: Short

Download short swim workout PDF Warm Up: 12 minutes alternating 100 kick/100 swim 16 x 25’s Variable Sprint patter @ :05 rest 1 - open 2 - close 3- easy 4 - fast Main Set: 2x 200 pull @ base +:15 or :10 rest 5 minutes 25 secondary fast, 75 moderate free 4 x 50’s secondary kick @ 1:00 or :10 rest 12 x 50’s pull @ base +:10 or :10 rest Breathe every three, with underwater fully submerged flipturns at the wall 6-minute swim, how far can you go? 200 easy warm down, backstroke  

Kiefer Swim Workout: Long

Download long swim workout PDF Warm Up: 12 minutes alternating 100 kick/100 swim 16 x 25’s Variable Sprint patter @ :05 rest 1 - open 2 - close 3- easy 4 - fast Main Set: 3x 200 pull @ base +:15 or :10 rest 5 minutes 25 secondary fast, 75 moderate free 4 x 50’s secondary kick @ 1:00 or :10 rest 12 x 50’s pull @ base +:10 or :10 rest Breathe every three, with underwater fully submerged flipturns at the wall 10-minute swim, how far can you go? 200 easy warm down, backstroke