Kiefer Swim Workout: Workout Now Turkey Later

Need help understanding certain words in this swim workout? View our swim workout terminology sheet for definitions.

Focus: Aerobic freestyle, aerobic freestyle, aerobic freestyle... Did you know the average calories consumed on Thanksgiving is 4500?

Kiefer Swim Workout - Short

Download Short Swim Workout PDF Warm Up: 45 x 25’s 1-10 freestyle swim @ :05 rest 11-20 backstroke swim @ :05 rest 21-30 kick your choice @ :05 rest 31-40 pull @ :05 rest 41-45 sprint your choice @ :15 rest (swim easy back to your start wall even though that makes 46) 1150 yards 1150 cumulative yards 45 x 50’s 5 x 50’s build freestyle @ base +:10 or :10 rest 10 x 50’s alternating one fast one easy @ base +:10 or :10 rest 15 x 50’s @ base -:05 or :05 rest, heart rate 150+ 10 x 50’s pull @ base +:10 or :10 rest 5 x 50’s flutter kick with a board fast for time @ base +:15 or :10 rest 2250 yards 3400 yards 45 x 100’s…...just kidding 200 easy loosen, enjoy your Thanksgiving! 200 yards 3600 cumulative yards

Kiefer Swim Workout - Long

Download Long Swim Workout PDF Warm Up: 45 x 25’s 1-10 freestyle swim @ :05 rest 11-20 backstroke swim @ :05 rest 21-30 kick your choice @ :05 rest 31-40 pull @ :05 rest 41-45 sprint your choice @ :15 rest (swim easy back to your start wall even though that makes 46) 1150 yards 1150 cumulative yards 45 x 50’s 5 x 50’s build freestyle @ base +:10 or :10 rest 10 x 50’s alternating one fast one easy @ base +:10 or :10 rest 15 x 50’s @ base -:05 or :05 rest, heart rate 150+ 10 x 50’s pull @ base +:10 or :10 rest 5 x 50’s flutter kick with a board fast for time @ base +:15 or :10 rest 2250 yards 3400 yards 45 x 100’s…...just kidding 4 x 500’s (not kidding) #1 - 75 freestyle, 25 secondary (non freestyle) fast @ base +:10 or :20 rest #2 - pull distance per cycle, try to keep your heart rate in the 140-150 zone @ base +:10 or :20 rest #3 - IM (125 of each stroke) strong effort heart rate 150+ @ base +:20 or :30 rest #4 - swim fins on, 75 back, 25 butterfly fast for time 2000 yards 5400 cumulative yards 200 easy loosen, enjoy your Thanksgiving! 200 yards 5600 cumulative yards