Archive for “Emily Milak” Post

  1. Kiefer Swim Workout Man Swimming Freestyle

    What is a Technical Suit? Technical suits are currently categorized primarily by the type of seam they are constructed with. The removal of traditional seams makes these suits more like a second skin, less likely to have bumps and threads that would create resistance in the water.  Bonded seams are fused by heat and pressure; […]

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  2. Kiefer Weekly Swim Workout Downward Slide

    Understanding the 12 & Under Technical Suit Ban At the USA Swimming National Convention this past weekend in Jacksonville, Florida, the House of Delegates passed a ban on technical suits for all swimmers 12 years and younger.

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  3. Kiefer Swim Workout: Aerobic Intervals

    Looking for some free swimming workouts? Whether you’re an absolute beginner or advanced swimmer, we’ve got you covered. Scroll down below and click on beginner, short, or long to find the swim workout that works for you.

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  4. Women Swimming

    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: Technique based training. Kiefer Swim Workout: Short Download beginner swim workout PDF Download short swim workout PDF Warm Up: 300 free

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  5. Kiefer Swim Workout Speed Work

    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: Short distance sprints. Kiefer Swim Workout: Short Download beginner swim workout PDF Download short swim workout PDF Warm up: 100 swim 100 kick 100 pull 100 […]

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  6. Woman Swimming Freestyle Underwater Photo

    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: Distance per cycle recovery with medley mid-distance. Kiefer Swim Workout: Short Download beginner swim workout PDF Download short swim workout PDF Warm Up: 300 free every […]

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  7. Breath Mastery

    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: Maintain speed and technique while challenging lung capacity. Kiefer Swim Workout: Short Download short swim workout PDF Warm Up: 100 swim 100 pull 200 IM kick […]

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  8. Woman Underwater Swim Dolphin Kick

    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: Bursts of pacing within technique. Kiefer Swim Workout: Short Download short swim workout PDF Warm Up: 100 swim 100 kick 100 pull 300 yards 300 cumulative […]

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  9. Swimming Freestyle with A Snorkel

    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: Straight distance challenges followed by a matching broken set. Kiefer Swim Workout: Short Download short swim workout PDF Warm Up: 400 swim every fourth 25 backstroke 100 […]

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