Need help understanding certain words in this swim workout? View our swim workout terminology sheet for definitions.

Focus: Your best non-freestyle stroke.

Kiefer Swim Workout - Short

Download Short Swim Workout PDF Warm Up: 200 swim 4 x 50’s pull @ :10 rest 4 x 50’s kick @ :10 rest 600 yards 600 cumulative yards 8 x 50’s @ :10 rest Odds secondary drill Even freestyle perfect technique Butterfly - doubles Back - right arm down, left arm back Breast - one stroke breast, one stroke fly 400 yards 1000 cumulative yards 6 x 100’s @ base +:15 or :10 rest Last 25 fast secondary 1000 yards 1600 cumulative yards 12 x 25’s pull @ base +:10 or :05 rest Odds free Even backstroke 300 yards 1900 cumulative yards 3 x 50’s secondary @ base +:10 or :10 rest 200 pull recover 3 x 50’s secondary @ base +:05 or :05 rest 200 pull recover 50’s should be high intensity. The interval should be challenging on the first round of five and hard on the second round of five. Think of this as a 100 of stroke and then holding on for one more 50 to build that endurance. 1000 yards 2900 cumulative yards 100 easy recover 100 yards 3000 cumulative yards

Kiefer Swim Workout - Long

Download Long Swim Workout PDF Warm Up: 400 swim 4 x 100’s pull @ :10 rest 4 x 50’s kick @ :10 rest 1000 yards 1000 cumulative yards 10 x 50’s @ :10 rest Odds secondary drill Even freestyle perfect technique Butterfly - doubles Back - right arm down, left arm back Breast - one stroke breast, one stroke fly 500 yards 1500 cumulative yards 10 x 100’s @ base +:15 or :10 rest Last 25 fast secondary 1000 yards 2500 cumulative yards 20 x 25’s pull @ base +:10 or :05 rest Odds free Even backstroke 500 yards 3000 cumulative yards 2 x 5 x 50’s secondary @ base +:10 or :10 rest 200 pull recover 5 x 50’s secondary @ base +:05 or :05 rest 200 pull recover 50’s should be high intensity. The interval should be challenging on the first round of five and hard on the second round of five. Think of this as a 200 of stroke and then holding on for one more 50 to build that endurance. 1800 yards 4800 cumulative yards 200 easy recover 200 yards 5000 cumulative yards