Need help understanding certain words in this swim workout? View our swim workout terminology sheet for definitions. Don’t have a base set yet? Check out this post on how to get started today! Focus: Warm up with a little speed and cruise through mixed medley and free aerobic endurance.

Kiefer Swim Workout: Short

Download short swim workout PDF Warm Up: 300 swim 200 pull 100 kick 600 yards 600 cumulative yards 2x 4 x 50’s variable sprint @ base +:10 or :10 rest 1 - 25 fast - 25 easy 2 - 25 easy - 25 fast 3 - easy 4 - fast 2 x 100’s kick build @ base +:30 or :10 rest 100 distance per cycle recover 1000 yards 1500 cumulative yards Main Set: 2x 6 x 100’s descend by sets of 2 100 pull distance per cycle reset (no interval) Round One Free @ base +:15 or :15 rest Round Two IM @ base +:20 or :15 rest 1400 yards 2900 cumulative yards 100 easy 100 yards 3000 cumulative yards

Kiefer Swim Workout - Long

Download long swim workout PDF Warm Up: 300 swim 200 pull 100 kick 600 yards 600 cumulative yards 3x 4 x 50’s variable sprint @ base +:10 or :10 rest 1 - 25 fast - 25 easy 2 - 25 easy - 25 fast 3 - easy 4 - fast 2 x 100’s kick build @ base +:30 or :10 rest 200 distance per cycle recover 1400 yards 2000 cumulative yards Main Set: 2x 6 x 100’s descend by sets of 2 200 pull distance per cycle reset (no interval) Round One Free @ base +:15 or :15 rest Round Two IM @ base +:20 or :15 rest 1600 yards 3600 cumulative yards 10 x 50’s @ :10 rest Odd scull Even Streamline flutter kick underwater first 25, second 25 easy free 500 yards 4100 cumulative yards 100 easy 100 yards 4200 cumulative yards