Focus: This workout will keep you on your toes! Lots of variables within each set will make this workout go fast!
Kiefer Swim Workout - Short
Warm Up:
100 free
100 non-free
100 IM completed as half length kick/half length swim
100 IM drill
4 x 25 choice, streamline kick to the middle, swim easy to the end
4 x 25 choice, swim easy to the middle, build to the end
4 x 25 choice, swim perfect stroke
700 yards
Main set:
Complete the below set freestyle as:
#1 of each interval with
paddles,
buoy, and
swimmer’s snorkel
#2 with fins and paddles
#3 no equipment
3 x 200 moderate - :15 rest (Be fast changing gear!)
1:00 rest
3 x 100 fast - :20 rest
900 yards
1600 cumulative yards
8 x 25 fast kick with board only - :10 rest
200 yards
1800 cumulative yards
6 x 50 swim - :10 rest, completed as:
#1 & #4 - 25 fly/25 back
#2 & #5 - 25 back/25 breast
#3 & #6 - 25 breast/25 free
300 yards
2100 cumulative yards
4 x 50 build, your choice of stroke, start about a foot from the wall so that you can’t push off (from a dead start), end with a flipturn - :10 rest
200 yards
2300 cumulative yards
12 x 25 completed as:
#1 - #4 - scull, mix up the types (front, middle, back) - :10 rest
#5 - #8 - 4 strokes/6 kicks - mix up the strokes - :10 rest
#9 - #12 - Fast swim! 1 each stroke, at least 2 from the blocks - :20 rest
300 yards
2600 cumulative yards
200 easy
Kiefer Swim Workout - Long
Warm Up:
200 free
200 non-free
200 IM completed as 25 kick/25 swim
100 IM drill
4 x 25 choice, streamline kick to the middle, swim easy to the end
4 x 25 choice, swim easy to the middle, build to the end
4 x 25 choice, swim perfect stroke
1000 yards
Main set:
Complete the below set freestyle as:
#1 of each interval with paddles, buoy, and swimmer’s snorkel
#2 with fins and paddles
#3 no equipment
3 x 300 moderate - :10 rest (Be fast changing gear!)
1:00 rest
3 x 200 faster - :15 rest
1:00 rest
3 x 100 fastest - :20 rest
1800 yards
2800 cumulative yards
8 x 25 fast kick with board only - :10 rest
200 yards
3000 cumulative yards
6 x 50 swim - :10 rest, completed as:
#1 & #4 - 25 fly/25 back
#2 & #5 - 25 back/25 breast
#3 & #6 - 25 breast/25 free
300 yards
3300 cumulative yards
4 x 50 build, your choice of stroke, start about a foot from the wall so that you can’t push off (from a dead start), end with a flipturn - :10 rest
200 yards
3500 cumulative yards
4 x 150 free with paddles completed as:
#1 & #3 - reducing stroke count by 1 stroke for each 50 within the 150 - :15 rest
#2 & #4 - reducing breath count by 1 for each 50 within the 150 - :15 rest
600 yards
4100 cumulative yards
20 x 25 completed as:
#1 - #8 - scull, mix up the types (front, middle, back) - :10 rest
#9 - #16 - 4 strokes/6 kicks - mix up the strokes - :10 rest
#17 - #20 - Fast swim! 1 each stroke, at least 2 from the blocks - :20 rest
500 yards
4600 cumulative yards
200 easy
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