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Kiefer Weekly Swim Workout: This Is Getting Serious

Kiefer Weekly Swim Workout: This Is Getting Serious
Focus: It’s time for big sets! No more slacking, no more excuses, the time is here to put in the yardage and get the hard work in.

Kiefer Swim Workout - Short

Download Short Swim Workout PDF Warm Up: 200 easy 200 IM drill 100 kick on back 100 scull 4 x 25 completed as odds single arm, evens build – perfect stroke 700 yards Main set: 3 x 100 free – holding a fast but maintainable pace getting :05 rest 4 x 75 kick with board and fins – fast kick - :10 rest 4 x 100 IM - odds – 1st 50 is hard/2nd 50 is moderate – evens 1st 50 is moderate/2nd 50 is hard - :10 rest 4 x 75 kick with fins and board – fast kick - :10 rest 3 x 100 pull with buoy and paddles – holding a fast but maintainable pace getting :05 rest 1600 yards 2300 cumulative yards 12 x 25 choice from the middle hard with fast turn and tight streamline - :20 rest 300 yards 2600 cumulative yards 200 easy  

Kiefer Swim Workout - Long

Download Long Swim Workout PDF Warm Up: 400 easy 200 IM drill 100 kick on back 100 scull 8 x 25 completed as odds single arm, evens build – perfect stroke 1000 yards Main set: 6 x 100 free – holding a fast but maintainable pace getting :05 rest 4 x 75 fast kick with board and fins - :10 rest 6 x 100 pull with buoy, free or best stroke – holding a fast but maintainable pace getting :10 rest 4 x 75 fast kick on back with fins, no board - :10 rest 6 x 100 IM - Odds – 1st 50 is hard/2nd 50 is moderate – Evens 1st 50 is moderate/2nd 50 is hard - :10 rest 4 x 75 fast kick with board and fins - :10 rest 6 x 100 free pull with buoy and paddles – holding a fast but maintainable pace getting :05 rest 3300 yards 4300 cumulative yards 12 x 25 choice from the middle hard with fast turn and tight streamline - :20 rest 300 yards 4600 cumulative yards 200 easy
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