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Kiefer Swim Workout: Light Medley

Kiefer Swim Workout: Light Medley
Kiefer Swim Workout Light MedleyFocus: Variety with aerobic free.

Kiefer Swim Workout - Short

Download Short Swim Workout PDF Warm Up: 300 choice 300 yards 300 cumulative yards 20 x 25’s breaststroke @ :10 rest 1 - mummy drill 2 - one pull, 2 kicks 3 - one breath, no breath 4 - perfect technique build 500 yards 800 cumulative yards 5 x 100 IM’s @ base + :20 or :10 rest Butterfly: 7 underwater kicks Backstroke: overemphasized fast breakout Breaststroke: one breath no breath Free: Overkick 500 yards 1300 cumulative yards 12 x 50’s pull, breath control @ base +:10 or :10 rest Breaths are per 50, not 25, adjust according to ability 3 with four breaths 3 with three breaths 3 with two breaths 3 with one breath 600 yards 1900 cumulative yards Main(s): 4 x 150’s @ base :15 or :10 rest Descend 1-3, Faster descend 4 -6 4 x 50’s flutter kick with a board @ base :20 or :10 rest Descend 1-3, faster descend 4-6 2 x 100’s @ base or :10 rest hold heart rate 160+ 2 x 50’s kick best effort @ base +:20 or :10 rest 50 off the blocks best effort @ 3:00 each 1150 yards 3050 cumulative yards 150 loosen 150 yards 3200 cumulative yards  

Kiefer Swim Workout - Long

Download Long Swim Workout PDF Warm Up: 400 choice 400 yards 400 cumulative yards 20 x 25’s breaststroke @ :10 rest 1 - mummy drill 2 - one pull, 2 kicks 3 - one breath, no breath 4 - perfect technique build 500 yards 900 cumulative yards 8 x 100 IM’s @ base + :20 or :10 rest Butterfly: 7 underwater kicks Backstroke: overemphasized fast breakout Breaststroke: one breath no breath Free: Overkick 800 yards 1700 cumulative yards 12 x 50’s pull, breath control @ base +:10 or :10 rest Breaths are per 50, not 25, adjust according to ability 3 with four breaths 3 with three breaths 3 with two breaths 3 with one breath 600 yards 2300 cumulative yards Main(s): 6 x 150’s @ base :15 or :10 rest Descend 1-3, Faster descend 4 -6 6 x 50’s flutter kick with a board @ base :20 or :10 rest Descend 1-3, faster descend 4-6 4 x 100’s @ base or :10 rest hold heart rate 160+ 4 x 50’s kick best effort @ base +:20 or :10 rest 2 x 50’s off the blocks best effort @ 3:00 each 100 loosen kick 2000 yards 4300 cumulative yards 20 x 25’s breaststroke @ :10 rest 1 - mummy drill 2 - one pull, 2 kicks 3 - one breath, no breath 4 - perfect technique build 500 yards 4800 cumulative yards 200 easy 200 yards 5000 cumulative yards
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