Archive for “Stacey Kiefer” Post

  1. 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 […]

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  2. 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 100 kick with fins and board 100 IM drill 8 x 25 – odds fast/evens super easy – focus on form 600 yards Main set: 4 x 150 […]

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  3. 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 Up: 100 free 100 non-free 100 IM completed as half length kick/half length swim 100 IM drill 4 x 25 choice, streamline kick to the middle, swim easy […]

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  4. 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 300 IM – one length of each stroke is kick/drill/swim 8 x 25 – Odds: single arm. Evens: distance per stroke (DPS) 800 yards Main set: 5 x […]

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  5. Kiefer 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 kick on side or back 100 backstroke 200 IM drill 100 breaststroke 4 x 25 – one each stroke, build 800 yards Main set: 4 x 150 free, […]

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  6. Kiefer 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 100 kick 100 IM drill 100 stroke 8 x 25 – odds kick moderate/evens swim perfect stroke 600 yards Main set: Complete the below set all freestyle: 1 […]

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  7. 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 50 fly 6 x 25 odds scull, evens build swim 800 yards Main set: 12 x 100 in the below order – 1 round for each stroke – […]

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  8. Kiefer 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 Download Short Swim Workout PDF Warm Up: 300 free – every 4th length is catch-up stroke 200 IM – 25 left arm/25 right arm of each stroke 200 […]

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  9. 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 free – alternating 25 left arm/25 right arm 200 IM – 25 kick/25 drill of each stroke 100 double-arm backstroke 200 IM – 25 drill/25 swim of each […]

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