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Stacey Kiefer, Author at Kiefer Swim Shop Blog

Focus: Enjoy a workout full of variety on this holiday! Kiefer Swim Workout – Short Download Short Swim Workout PDF Warm Up: 200 free easy 300 IM…

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Kiefer Swim Workout: Labor Day Laps

Kiefer Swim Workout: Labor Day Laps

Focus: Enjoy a workout full of variety on this holiday!

Kiefer Swim Workout – Short

Download Short Swim Workout PDF

Warm Up:
200 free easy
300 IM – 25 kick/25 drill/25 swim of each stroke
100 double arm backstroke
4 x 25 – one of each stroke, build
700 yards

Main set:
2 x 100 free best interval you can hold getting :05 rest, 4 butterfly kicks off each wall
2 x 50 fly kick on back – :05 rest
2 x 100 = 75 free build/25 fly hard – :10 rest
2 x 50 back kick – :05 rest
2 x 100 = 50 free moderate/50 back hard – :10 rest
2 x 50 breast kick with board – :05 rest
2 x 100 = 50 free build/50 breast hard – :10 rest
2 x 50 free kick with board – :05 rest
2 x 100 free hard – :10 rest
1400 yards
2100 cumulative yards

300 pull with swimmers snorkel, paddles and buoy – :15 rest
300 yards
2400 cumulative yards

8 x 25 swim your choice of stroke – odds = 6 pool push-ups facing edge of pool, evens = 6 pool dips facing center of pool
200 yards
2600 cumulative yards

200 easy

Kiefer Swim Workout – Long

Download Long Swim Workout PDF

Warm Up:
400 free easy
400 IM – 25 kick/50 drill/25 swim of each stroke
100 double arm backstroke
4 x 25 – one of each stroke, build
1000 yards

Main set:
3 x 100 free best interval you can hold getting :05 rest, 4 butterfly kicks off each wall
3 x 50 fly kick on back – :05 rest
3 x 100 = 75 free build/25 fly hard – :10 rest
3 x 50 back kick – :05 rest
3 x 100 = 50 free moderate/50 back hard – :10 rest
3 x 50 breast kick with board – :05 rest
3 x 100 = 50 free build/50 breast hard – :10 rest
3 x 50 free kick with board – :05 rest
3 x 100 free hard – :10 rest
2100 yards
3100 cumulative yards

300 pull with swimmers snorkel, paddles and buoy – :15 rest
300 pull with paddles only, completed as 100 catch-up stroke/100 – 6 kicks per 1 stroke/100 build – :15 rest
200 scull
800 yards
3900 cumulative yards

2 x 75 hard, favorite non-free stroke – :20 rest
2 x 25 free, hard – :15 rest
2 x 75 hard, least favorite non-free stroke – :20 rest
2 x 25 choice, hard – :15 rest
400 yards
4300 cumulative yards

12 x 25 swim, your choice of stroke – odds = 6 pool push-ups facing edge of pool, evens = 6 pool dips facing center of pool
300 yards
4600 cumulative yards

200 easy

Kiefer Swim Workout: Oh Snap!

Kiefer Swim Workout: Oh Snap!

Focus: Steady swimming then short and fast will snap you into shape! Kiefer Swim Workout – Short Download Short Swim Workout PDF Warm Up: 200 free easy…

Kiefer Swim Workout: Wake Up!

Kiefer Swim Workout: Wake Up!

Focus: This workout will keep you on your toes! Lots of variables within each set will make this workout go fast! Kiefer Swim Workout – Short Warm…

Kiefer Swim Workout: Staying Balanced

Kiefer Swim Workout: Staying Balanced

Focus: Working all 4 strokes to keep you balanced and injury free. Kiefer Swim Workout – Short Download Short Swim Workout PDF Warm Up: 300 choice easy…

Kiefer Weekly Swim Workout: Fine Tuning

Kiefer Weekly Swim Workout: Fine Tuning

Focus: Stroke specific work to promote perfect form. Kiefer Swim Workout – Short Download Short Swim Workout PDF Warm Up: 300 free easy – every 5th length…

Kiefer Weekly Swim Workout: Fun On The Slide

Kiefer Weekly Swim Workout: Fun On The Slide

Focus: Swim faster as the distance gets shorter. Just slide into that speed! Kiefer Swim Workout – Short Download Short Swim Workout PDF Warm Up: 100 free…

Kiefer Weekly Swim Workout: Stroke Fun!

Kiefer Weekly Swim Workout: Stroke Fun!

Focus: Spread the fun with lots of stroke work. Kiefer Swim Workout – Short Download Short Swim Workout PDF Warm Up: 300 free 200 back 100 breast…

Kiefer Weekly Swim Workout: Build Into Fast!

Kiefer Weekly Swim Workout: Build Into Fast!

Focus: Building into the speed allows your muscles to get ready…and you to swim at top speed when you’re in fast mode. Kiefer Swim Workout – Short…

Kiefer Weekly Swim Workout: Your Ticket To Swimming Fast

Kiefer Weekly Swim Workout: Your Ticket To Swimming Fast

Focus: Use this workout as a base builder to fast swimming! Kiefer Swim Workout – Short Download Short Swim Workout PDF Warm Up: 100 free easy 100…

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