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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