Kiefer Swim Workout: Secondary Non-Free

Focus: Improving your best non-free stroke and giving your practice some variety. I call this your secondary stroke.

Kiefer Swim Workout - Short

Download Short Swim Workout PDF Warm Up: 200 free 400 IM Drill-Kick-Drill-Swim by 25 600 yards 600 cumulative yards Main set: 16 x 25’s variable speed pattern @ :10 rest Secondary non free 1 - open 2 - close 3 - easy 4 - fast 400 yards 1000 cumulative yards Pick either the fly/back set of the breast set, not both: Fly/Back: 6 x 75’s with fins @:20 rest 2x 1 - 25 secondary, 25 free, 25 underwater dolphin kick 2 - 25 free, 25 underwater dolphin kick, 25 secondary 3 - 25 underwater dolphin kick, 25 secondary, 25 free 450 yards 1450 cumulative yards Breast: 6 x 75’s @ :15 rest 2 x 1 - 25 breast, 25 free, 25 underwater pull outs 2- 25 free, 25 underwater pull outs, 25 breast 3 - 25 underwater pull outs, 25 breast, 25 free 450 yards 1450 cumulative yards 8 x 50’s pull @ :10 rest Odd breathe every third stroke Even breathe every fifth 400 yards 1850 cumulative yards 3 x 150’s descend 1-3 @ :15 50 free, 50 kick, 50 secondary Descend to best effort on 3! 450 yards 2300 cumulative yards 100 easy relaxed free 100 scull 100 distance per cycle back 100 kick 400 yards 2700 cumulative yards

Kiefer Swim Workout - Long

Download Long Swim Workout PDF Warm Up: 300 free 200 free drill 100 pull 400 IM Drill-Kick-Drill-Swim by 25 1000 yards 1000 cumulative yards Main set: 16 x 25’s variable speed pattern @ :10 rest Secondary non free 1 - open 2 - close 3 - easy 4 - fast 400 yards 1400 cumulative yards Pick either the fly/back set of the breast set, not both: Fly/Back: 12 x 75’s with fins @:20 rest 4x 1 - 25 secondary, 25 free, 25 underwater dolphin kick 2 - 25 free, 25 underwater dolphin kick, 25 secondary 3 - 25 underwater dolphin kick, 25 secondary, 25 free 900 yards 2300 cumulative yards Breast: 12 x 75’s @ :15 rest 3 x 1 - 25 breast, 25 free, 25 underwater pull outs 2- 25 free, 25 underwater pull outs, 25 breast 3 - 25 underwater pull outs, 25 breast, 25 free 900 yards 2300 cumulative yards 12 x 50’s pull @ :10 rest Odd breathe every third stroke Even breathe every fifth 600 yards 2900 cumulative yards 6 x 150’s descend 1-3 twice @ :15 50 free, 50 kick, 50 secondary Descend to best effort on 3 and 6! 900 yards 3800 cumulative yards 100 easy relaxed free 100 scull 100 distance per cycle back 100 kick 400 yards 4200 cumulative yards