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