Focus: Variety with aerobic free.
Kiefer Swim Workout - Short
Download Short Swim Workout PDF
Warm Up:
300 choice
300 yards
300 cumulative yards
20 x 25’s breaststroke @ :10 rest
1 - mummy drill
2 - one pull, 2 kicks
3 - one breath, no breath
4 - perfect technique build
500 yards
800 cumulative yards
5 x 100 IM’s @ base + :20 or :10 rest
Butterfly: 7 underwater kicks
Backstroke: overemphasized fast breakout
Breaststroke: one breath no breath
Free: Overkick
500 yards
1300 cumulative yards
12 x 50’s pull, breath control @ base +:10 or :10 rest
Breaths are per 50, not 25, adjust according to ability
3 with four breaths
3 with three breaths
3 with two breaths
3 with one breath
600 yards
1900 cumulative yards
Main(s):
4 x 150’s @ base :15 or :10 rest
Descend 1-3, Faster descend 4 -6
4 x 50’s flutter kick with
a board @ base :20 or :10 rest
Descend 1-3, faster descend 4-6
2 x 100’s @ base or :10 rest hold heart rate 160+
2 x 50’s kick best effort @ base +:20 or :10 rest
50 off
the blocks best effort @ 3:00 each
1150 yards
3050 cumulative yards
150 loosen
150 yards
3200 cumulative yards
Kiefer Swim Workout - Long
Download Long Swim Workout PDF
Warm Up:
400 choice
400 yards
400 cumulative yards
20 x 25’s breaststroke @ :10 rest
1 - mummy drill
2 - one pull, 2 kicks
3 - one breath, no breath
4 - perfect technique build
500 yards
900 cumulative yards
8 x 100 IM’s @ base + :20 or :10 rest
Butterfly: 7 underwater kicks
Backstroke: overemphasized fast breakout
Breaststroke: one breath no breath
Free: Overkick
800 yards
1700 cumulative yards
12 x 50’s pull, breath control @ base +:10 or :10 rest
Breaths are per 50, not 25, adjust according to ability
3 with four breaths
3 with three breaths
3 with two breaths
3 with one breath
600 yards
2300 cumulative yards
Main(s):
6 x 150’s @ base :15 or :10 rest
Descend 1-3, Faster descend 4 -6
6 x 50’s flutter kick with
a board @ base :20 or :10 rest
Descend 1-3, faster descend 4-6
4 x 100’s @ base or :10 rest hold heart rate 160+
4 x 50’s kick best effort @ base +:20 or :10 rest
2 x 50’s off
the blocks best effort @ 3:00 each
100 loosen kick
2000 yards
4300 cumulative yards
20 x 25’s breaststroke @ :10 rest
1 - mummy drill
2 - one pull, 2 kicks
3 - one breath, no breath
4 - perfect technique build
500 yards
4800 cumulative yards
200 easy
200 yards
5000 cumulative yards
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