Kiefer Swim Workout: Distance IM
Focus: Beast mode! Get tough and work through, build that base!
Kiefer Swim Workout - Short
Download Short Swim Workout PDF
Warm Up:
100 Free
100 IM Kick
100 IM Drill
100 pull
400 yards
400 cumulative yards
Main set:
600 IM ( 6 x 100 IMs consecutively, no breaks)
Consistent effort, good turns, strong breakouts, hold heart rate 150
600 yards
1000 cumulative yards
20 x 50’s @ :10 rest
3 on each stroke: one kick, one drill, one swim
2 on each stroke: one perfect technique, one fast
200 pull recover
1200 yards
2200 cumulative yards
500 IM for time
50 fly, 100 back, 150 breast, 200 free
100 pull recover, breathe every three strokes
600 yards
2800 cumulative yards
200 IM drill slow perfect
4 x 50’s @ :10
Descend 1-4
Weak stroke (worst stroke)
400 yards
3200 cumulative yards
200 easy choice cool down
3400 cumulative yards
Kiefer Swim Workout - Long
Download Long Swim Workout PDF
Warm Up:
200 Free
200 IM Kick
200 IM Drill
200 pull
800 yards
800 cumulative yards
Main set:
1000 IM ( 10 x 100 IMs consecutively, no breaks)
Consistent effort, good turns, strong breakouts, hold heart rate 150
1000 yards
1800 cumulative yards
20 x 50’s @ :10 rest
3 on each stroke: one kick, one drill, one swim
2 on each stroke: one perfect technique, one fast
200 pull recover
1200 yards
3000 cumulative yards
500 IM for time
50 fly, 100 back, 150 breast, 200 free
300 pull recover, breathe every three strokes
800 yards
3800 cumulative yards
200 IM drill slow perfect
4 x 50’s @ :10
Descend 1-4
Weak stroke (worst stroke)
400 yards
4200 cumulative yards
8 x 50’s @ :15 rest
Odds easy choice
Evens IM order fast for time (ie one 50 of each stroke)
400 yards
4600 cumulative yards
200 easy choice cool down
4800 cumulative yards
