Kiefer Swim Workout: Pop That Speed

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Focus: Build, hold, repeat!

Kiefer Swim Workout - Short

Download Short Swim Workout PDF Warm Up: 100 swim 100 kick 100 pull 100 back 400 yards 400 cumulative yards 2x Odd round freestyle, even round backstroke (for the 25 and 100) 50 kick - Right side down, left side back, no board @ :10 rest 75 - free, back, free @ :10 rest 25 - sprint @ :15 rest 100 - build @ :20 rest 500 yards 900 cumulative yards 100 pull loosen All distances on the same interval i.e. everything on :45 just try and make the 75, fins optional. Pick a time that you will fight to make on the 75. I did this set with fins @:40. You get your recovery on the 25, hold the 50, really push the 75 hard. 1x 25 50 75 100 easy pull 2 x 25 50 75 100 easy pull 1 x 25 50 75 100 easy pull 1000 yards 1900 cumulative yards 10 x 50’s no board @:10 rest Streamline flutter or dolphin kick down Scull choice coming back 500 yards 2400 cumulative yards  

Kiefer Swim Workout - Long

Download Long Swim Workout PDF Warm Up: 200 swim 200 kick 200 pull 200 back 800 yards 800 cumulative yards 4x Odd rounds freestyle, even rounds backstroke (for the 25 and 100) 50 kick - Right side down, left side back, no board @ :10 rest 75 - free, back, free @ :10 rest 25 - sprint @ :15 rest 100 - build @ :20 rest 1000 yards 1800 cumulative yards 200 pull loosen All distances on the same interval i.e. everything on :45 just try and make the 75, fins optional. Pick a time that you will fight to make on the 75. I did this set with fins @:40. You get your recovery on the 25, hold the 50, really push the 75 hard. 1x 25 50 75 200 easy pull 2 x 25 50 75 200 easy pull 3 x 25 50 75 200 easy pull 4x 25 50 75 200 easy pull 2500 yards 4300 cumulative yards 10 x 50’s no board @:10 rest Streamline flutter or dolphin kick down Scull choice coming back 500 yards 4800 cumulative yards