Kiefer Swim Workout: Sprint Spectacular
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Focus: Short bursts of speed.
Kiefer Swim Workout: Short
Warm Up:
200 swim
200 IM kick drill by 25
200 pull
600 yards
600 cumulative yards
12 x 50’s pull breath control
3 - breathe by 3 @ base
3 - breathe by 5 @ base +:05
3 - breathe by 7 @ base +:10
3 - breathe by 9 @ base + :15
600 yards
1200 cumulative yards
Main Set:
Swim fins on
2 x
6 x 25’s underwater dolphin kick @ :10 rest
4 x 50’s FAST (choice of stroke) @ base +:10
250 pull distance per cycle
1200 yards
2400 cumulative yards
20 x 25’s @ :10 rest
Odds underwater flutter kick only
Evens flutter kick on your back recover
500 yards
2900 cumulative yards
100 loosen
100 yards
3000 cumulative yards
Kiefer Swim Workout: Long
Warm Up:
400 swim
200 kick
200 IM kick drill by 25
200 pull
1000 yards
1000 cumulative yards
16 x 50’s pull breath control
4 - breathe by 3 @ base
4 - breathe by 5 @ base +:05
4 - breathe by 7 @ base +:10
4 - breathe by 9 @ base + :15
800 yards
1800 cumulative yards
Main Set:
Swim fins on
3 x
6 x 25’s underwater dolphin kick @ :10 rest
4 x 50’s FAST (choice of stroke) @ base +:10
250 pull distance per cycle
1800 yards
3600 cumulative yards
20 x 25’s @ :10 rest
Odds underwater flutter kick only
Evens flutter kick on your back recover
500 yards
4100 cumulative yards
200 loosen
200 yards
4300 cumulative yards