Focus: Varying distances of high intensity with moderate to long rest intervals.
Kiefer Swim Workout - Short
Download Short Kiefer Swim Workout PDF
Warm Up:
100 swim
100 pull
100 kick
100 IM
4 x 25’s descend 1-4
500 yards
500 cumulative yards
20 x 25’s secondary (non free) @ base + :05 or :10 rest
1 - drill
2 - kick
3 - drill
4 - build
500 yards
1000 cumulative yards
3 x
2 x 75’s @ base + :20 or :15 rest
Build to fast by 25
4 x 25’s @ base +:20 or :20 rest
Descend 1-3, 3 is your best effort
Round One - free
Round Two - secondary
Round three - choice
750 yards
1750 cumulative yards
12 x 50’s @ base +:10 or :15 rest
1 - free with underwater flip turns, dive down at the
flags and stay under for the flip
2 - free down, underwater kick on the way back
3 - recover
4 - fast secondary, best effort
600 yards
2350 cumulative yards
Pull Ladder
300 @ base or :15 rest
200 @ base +:05 or :10 rest
100 easy loosen
600 yards
2950 cumulative yards
Kiefer Swim Workout - Long
Download Long Swim Workout PDF
Warm Up:
200 swim
200 pull
200 kick
200 IM
4 x 50’s descend 1-4
1000 yards
1000 cumulative yards
20 x 25’s secondary (non free) @ base + :05 or :10 rest
1 - drill
2 - kick
3 - drill
4 - build
500 yards
1500 cumulative yards
3 x
4 x 75’s @ base + :20 or :15 rest
Build to fast by 25
3 x 50’s @ base +:20 or :20 rest
Descend 1-3, 3 is your best effort
Round One - free
Round Two - secondary
Round three - choice
1350 yards
2850 cumulative yards
16 x 50’s @ base +:10 or :15 rest
1 - free with underwater flip turns, dive down at the
flags and stay under for the flip
2 - free down, underwater kick on the way back
3 - recover
4 - fast secondary, best effort
800 yards
3650 cumulative yards
Pull Ladder
400 @ base or :20 rest
300 @ base + :05 or :15 rest
200 @ base +:10 or :10 rest
100 easy loosen
1000 yards
4650 cumulative yards
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