Kiefer Swim Workout: Versatility

Need help understanding certain words in this swim workout? View our swim workout terminology sheet for definitions. Focus: Touching on all strokes to avoid overusing one.

Kiefer Swim Workout - Short

Download short swim workout PDF Warm Up: 200 swim 100 free drill 100 kick 200 IM drill - swim by 25 600 yards 600 cumulative yards 8 x 50’s descend in pairs so 7 & 8 are the fastest Rest :10 400 yards 1000 cumulative yards Main Set: 4 x 4 x 50’s 1 x 100 R1 - freestyle @ base + :10 for the 50 and base for the 100 or :10 and :05 rest R2 - IM @ base + :15 for the 50 and base +:05 for the 100 or :15 and :10 rest R3 - free pull @ base + :10 for the 50 and base for the 100 or :10 and :05 rest R4 - backstroke (swim paddles optional) @ base + :15 for the 50 and base +:05 for the 100 or :15 and :10 rest 1200 yards 2200 cumulative yards 4 x 4 x 25’s scull (all different please!) @ :05 rest 50 loosen shake it out 600 yards 2800 cumulative yards 200 easy 200 yards 3000 cumulative yards  

Kiefer Swim Workout - Long

Download long swim workout PDF Warm Up: 300 swim 200 free drill 100 kick 400 IM drill - kick - drill - swim by 25 1000 yards 1000 cumulative yards 8 x 50’s descend in pairs so 7 & 8 are the fastest Rest :10 400 yards 1400 cumulative yards Main Set: 4 x 3 x 100’s 1 x 200 R1 - freestyle @ base + :10 for the 100 and base for the 200 or :10 and :05 rest R2 - IM @ base + :15 for the 100 and base +:05 for the 200 or :15 and :10 rest R3 - free pull @ base + :10 for the 100 and base for the 200 or :10 and :05 rest R4 - backstroke (swim paddles optional) @ base + :15 for the 100 and base +:05 for the 200 or :15 and :10 rest 2000 yards 3400 cumulative yards 4 x 4 x 25’s scull (all different please!) @ :05 rest 50 loosen shake it out 600 yards 4000 cumulative yards 200 easy 200 yards 4200 cumulative yards