Kiefer Background

Kiefer Dryland Workout

By Stacey Kiefer, Masters Swim Coach

November 1, 2012

Dryland Swim Workout Description:

These below exercises are a great way to start your swim workout. Get your shoulders, legs, and abs ready to swim by doing the below dryland exercises featuring Kiefer equipment.

Dryland Workout*

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Warm Up:
Active stretches - circles starting at the top working down: head/neck, shoulders, arm, waist/hips, legs, ankles - do about :15 for each body part.

Jog in place for 2-3 minutes.

This workout is a great way to start your swim session, or replace a trip to the pool. Get your shoulders, legs, and abs ready to swim by doing the following dryland exercises featuring Kiefer equipment. The exercises should be done slowly, focusing on flexibility and strength...NOT on completing as many repetitions as possible! It is recommended that beginners start with very light resistance cords, weights, and medicine balls.

Main Set:
Using Kiefer Power Cords (801806) - :30 active, :15 rest:
*Arm raises to the sides: Standing on the middle of the cord, hold the handles and lift arms straight out to the sides (don’t lift higher than the shoulders)
*Arm raises to the front: Standing on the middle of the cord, hold the handles and lift the arms straight up in front of the body (don’t lift higher than the shoulders)
*Bicep curls: Standing on the middle of the cord, hold the handles and lift the hands towards the chest bending at the elbow (keeping the elbows against your ribcage)
*Tricep extensions: Standing on the middle of the cord, hold the handles behind the head and extend straight up (keeping the elbows in, near the head)
*1 minute rest then repeat the above Power Cord exercises

Using Kiefer Aquacel Exercise Mat (810025 or 810026) laid flat on the floor and the Kiefer Ankle Weights (811400), perform the following exercises:
*Single leg raises to the side: laying on your side, wearing the ankle weights, lift the top leg straight up - hold for :02 at the top and :02 at the starting point (just above the other foot)
*Single leg raises to the front: laying on the same side, wearing the ankle weights, lift the top leg straight forward (hovering about 6” above the ground) - hold for :02 in front and :02 at the starting point (just above the other foot)
*Single leg raises straight up: laying on your back, lift one leg straight up - hold for :02 straight up and :02 at the starting point (just above the floor)
*Single leg raises to the back: on hands and knees, lift one leg straight back (in line with your body) hold for :02 then pull back in under the body
*1 minute rest then repeat the above Ankle Weight exercises focusing on the opposite leg

Using Kiefer Aquacel Exercise Mat (810025 or 810026) laid flat on the floor and a FitBalls Medicine Ball (801605), perform the following exercises:
*Medicine ball sit-ups with twist: while holding the medicine ball against the chest, do 10 sit-ups. Stop at the top of the tenth sit up and twist at the waist, moving the medicine ball from the left side of the body to the right while holding the ab muscles tight
*Medicine ball pump/toss while kicking: lay on your back kicking straight legs 6 inches above the floor, pump the med ball straight up and down over your chest - or if you are really coordinated, continuously toss the ball about a foot up and catch it (while continuing to kick!)
*1 minute rest then repeat the above Medicine Ball exercises


*Kiefer swim workouts are designed to inspire productive training with gratifying results. But, as you should with any workout program, please consult with your healthcare provider before you begin training.