Kiefer Swim Shop Blog
Spreading success in swim fitness and aquatic safety.
Kiefer Swim Workout: Secondary Acceleration
Need help understanding certain words in this swim workout? View our swim workout terminology sheet for definitions
Focus: Training your best non-freestyle stroke.
Kiefer Swim Workout: Short
Download short swim workout PDF
Warm Up:
100 free
100 kick
100 pull
Kiefer Swim Workout: Aerobic Endurance
Need help understanding certain words in this swim workout? View our swim workout terminology sheet for definitions.
Focus: Rally to meet and exceed your base.
Kiefer Swim Workout – Short
Download short swim workout PDF
Warm Up:
100 free
100 pull
100 kick
300 yards
300 cumulative yards
10 x 50’s @ rest :10
25 kick/25 swim
Kick underwater flutter kick … Read More
Kiefer Swim Workout: Some of Everything
Need help understanding certain words in this swim workout? View our swim workout terminology sheet for definitions
Focus: Controlled intervals and heart rate.
Kiefer Swim Workout PDF – Short
Download short swim workout PDF
Warm Up:
100 free
100 IM kick
100 IM drill
100 pull
Kiefer Swim Workout: Happy Fourth!
Need help understanding certain words in this swim workout? View our swim workout terminology sheet for definitions.
Focus: Descending rounds of four.
Kiefer Swim Workout: Short
Download short swim workout PDF
Warm Up:
100 free
100 back
100 im drill
100 im kick
100 free pull
100 back pull
Kiefer Swim Workout: Combo
Need help understanding certain words in this swim workout? View our swim workout terminology sheet for definitions.
Focus: Kicking, pulling, and swimming with controlled descents.
Kiefer Swim Workout – Short
Download short swim workout PDF
Warm Up:
100 free
100 pull
100 kick
100 back
400 yards
400 cumulative yard
