Kiefer Swim Workout: Timed Distance

Need help understanding certain terms in this swim workout? View our swim workout terminology sheet for definitions. Focus: Re-set your base, check for improvement.

Kiefer Swim Workout - Long/Short

Download Kiefer swim workout PDF Warm Up: 3 x 100 swim 100 kick 100 pull 900 yards 900 cumulative yards 20 x 25’s variable pattern @ :05 rest 1 - fast/easy 2 - easy/fast 3 - all easy 4 - all fast 500 yards 1400 cumulative yards 200 choice re-set your mind and body 200 yards 1600 cumulative yards Main Set: Pick your distance! You have options! Option 1: 3000 for time Option 2: 2000 for time Option 3: 1000 for time Divide your final time by the number of 100’s to find your ‘base’ Ex: 1000 for time in 15:00 = 1:30 base 3000/2000/100 yards 4600/3600/2600 cumulative yards Warm Down: 10 x 50’s kick/swim @ :10 rest 500 yards 5100/4100/3100 cumulative yards