Kiefer Swim Workout: Aerobic Consistency

Focus: Maintain your heart rate over varied distances.

Kiefer Swim Workout - Short

Download Short Swim Workout PDF Warm Up: 100 Swim 100 Pull 100 Kick 100 Swim 400 yards 400 cumulative yards Main set: 16 x 25’s @ :10 rest Odds open (fast break out) Evens close (fast finish) 400 yards 800 cumulative yards 8 x 50’s freestyle @ :10 rest 2 heart rate 140 2 heart rate 150 2 heart rate 160 1 recover 1 best effort 400 yards 1200 cumulative yards 2 x (all with paddles) 4 x 25’s @ :05 1- kick head up hands on the surface 2- right arm only 3 - left arm only 4 - perfect Remove paddles 50 perfect @:10 50 best effort @ :30 400 yards 1600 cumulative yards 3 x 125’s @ :15 Descend 1-3 100 freestyle, 25 best non free stroke 375 yards 1975 cumulative yards 125 easy 125 yards 2100 cumulative yards Broken 200 secondary for time, no freestyle 25 @:10 rest 3 x 50’s @ :10 rest 25 200 yards 2300 cumulative yards 6 x 50’s pull cool down @ :10 rest 300 yards 2600 cumulative yards

Kiefer Swim Workout - Long

Download Long Swim Workout PDF Warm Up: 200 Swim 200 Pull 200 Kick 200 Swim 800 yards 800 cumulative yards Main set: 20 x 25’s @ :10 rest Odds open (fast break out) Evens close (fast finish) 500 yards 1300 cumulative yards 8 x 100’s freestyle @ :10 rest 2 heart rate 140 2 heart rate 150 2 heart rate 160 1 recover 1 best effort 800 yards 2100 cumulative yards 4 x (all with paddles) 4 x 25’s @ :05 1- kick head up hands on the surface 2- right arm only 3 - left arm only 4 - perfect Remove paddles 50 perfect @:10 50 best effort @ :30 800 yards 2900 cumulative yards 6 x 125’s @ :15 Descend 1-3, 4-6 100 freestyle, 25 best non free stroke 750 yards 3650 cumulative yards 150 easy 150 yards 3800 cumulative yards Broken 200 secondary for time, no freestyle 25 @:10 rest 3 x 50’s @ :10 rest 25 200 yards 4000 cumulative yards 8 x 50’s pull cool down @ :10 rest 400 yards 5400 cumulative yards