Kiefer Swim Workout: Work Your Weak

Focus: Don’t ignore your weak stroke and hope it improves, work on it!

Kiefer Swim Workout - Short

Download Short Swim Workout PDF Warm Up: 100 Free 100 IM Kick 100 IM Drill 300 yards 300 cumulative yards Main set: 2 x 150’s @:15 rest 50 kick/50 drill/50 swim all weak stroke 25 easy free @ :10 25 fast weak stroke @ :10 400 yards 700 cumulative yards 400 IM Fast 50 Kick/50 Swim 200 easy pull 600 yards 1300 cumulative yards 4 x 100’s @:20 1: 25 weak stroke/75 free 2: 50 weak stroke/50 free 3: 75 weak stroke/25 free 4: 100 fast weak stroke 400 yards 1700 cumulative yards 2 x 25, 50, 75, 100 pull recover and loosen @ :10 rest 500 yards 2300 cumulative yards 200 IM Fast For Time 200 Easy Pull 200 Weak Stroke Kick 600 yards 2900 cumulative yards  

Kiefer Swim Workout - Long

Download Long Swim Workout PDF Warm Up: 200 Free 200 IM Kick 200 IM Drill 600 yards 600 cumulative yards Main set: 4 x 150’s @:15 rest 50 kick/50 drill/50 swim all weak stroke 25 easy free @ :10 25 fast weak stroke @ :10 800 yards 1400 cumulative yards 400 IM Fast 50 Kick/50 Swim 200 easy pull 600 yards 2000 cumulative yards 4 x 100’s @:20 1: 25 weak stroke/75 free 2: 50 weak stroke/50 free 3: 75 weak stroke/25 free 4: 100 fast weak stroke 4 x 100’s @:20 1: 25 best non free stroke/75 free 2: 50 best non free stroke/50 free 3: 75 best non free stroke/25 free 4: 100 fast best non free stroke 800 yards 2800 cumulative yards 2 x 25, 50, 75, 100 pull recover and loosen @ :10 rest 500 yards 3300 cumulative yards 200 IM Fast For Time 200 Easy Pull 200 Weak Stroke Kick 600 yards 3900 cumulative yards