Kiefer Swim Workout: Wash Away

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: You, the water. Meditation time, you time.

Kiefer Swim Workout: Short

Warm Up: 300 free 200 IM drill, kick, drill swim by 25 500 yards 500 cumulative yards 20 x 25’s @ base +:10 or :10 rest Swim fins on 5 underwater dolphin kick 5 backstroke loosen 5 underwater flutter only 5 freestyle loosen 500 yards 1000 cumulative yards Main Set: 12 x 50’s paddles and snorkel @ Base -:05 or :05 rest Head down and go 600 yards 1600 cumulative yards 6 x 100’s @ base +:10 75 free, 25 secondary FAST 600 yards 2200 yards 3 x 200’s @ base or :10 rest Descend 1-3, number three FAST 600 yards 2800 cumulative yards 200 easy loosen 200 yards 3000 cumulative yards  

Kiefer Swim Workout: Long

Warm Up: 300 free 400 IM drill, kick, drill swim by 25 700 yards 700 cumulative yards 20 x 25’s @ base +:10 or :10 rest Swim fins on 5 underwater dolphin kick 5 backstroke loosen 5 underwater flutter only 5 freestyle loosen 500 yards 1200 cumulative yards Main Set: 16 x 50’s paddles and snorkel @ Base -:05 or :05 rest Head down and go 800 yards 2000 cumulative yards 8 x 100’s @ base +:10 75 free, 25 secondary FAST 800 yards 2800 yards 4 x 200’s @ base or :10 rest Descend 1-4 800 yards 3600 cumulative yards 2 x 400’s One prep One fast for time 800 yards 4400 cumulative yards 200 easy loosen 200 yards 2600 cumulative yards