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Kiefer Swim Workout: Breakout Speed

Kiefer Swim Workout: Breakout Speed

Kiefer Swim Workout: Breakout SpeedNeed help understanding certain words in this swim workout? View our swim workout terminology sheet for definitions.

Focus: Underwaters, all the way through, think about getting past the flags on each wall or further!

Kiefer Swim Workout - Short

Download Short Swim Workout PDF Warm Up: 100 free 4 x 50’s kick IM order 8 x 25’s drill down, swim back 2 of each stroke 100 pull 600 yards 600 cumulative yards 3x (IM order by round) 75 drill, kick, swim by 25 @ +:10 or :10 rest 75 drill, perfect, fast by 25 @ +:10 or :10 rest 1 x 150’s 100 free, 50 stroke @ +15 or :10 rest best effort 1350 yards 1950 cumulative yards 12 x 50’s pull @ +:10 or :10 rest 3 - breathing every third stroke 3 - every fifth 3 - every seventh 3 - every ninth 600 yards 2550 cumulative yards 10 x 25’s underwater work, fins on @ :05 rest for the unders and 1:00 after each easy free 4 underwater dolphin kick 1 easy free 4 underwater flutter only kick 1 easy free Repeat twice to get your 20 250 yards 2800 cumulative yards 200 easy recover 200 yards 3000 cumulative yards

Kiefer Swim Workout - Long

Download Long Swim Workout PDF Warm Up: 200 free 4 x 50’s kick IM order 8 x 25’s drill down, swim back 2 of each stroke 200 pull 800 yards 800 cumulative yards 3x (IM order by round) 75 drill, kick, swim by 25 @ +:10 or :10 rest 75 drill, perfect, fast by 25 @ +:10 or :10 rest 4 x 150’s 100 free, 50 stroke @ +15 or :10 rest descend 1-4 2250 yards 3050 cumulative yards 12 x 50’s pull @ +:10 or :10 rest 3 - breathing every third stroke 3 - every fifth 3 - every seventh 3 - every ninth 600 yards 3650 cumulative yards 20 x 25’s underwater work, fins on @ :05 rest for the unders and 1:00 after each easy free 4 underwater dolphin kick 1 easy free 4 underwater flutter only kick 1 easy free Repeat twice to get your 20 500 yards 4150 cumulative yards 250 easy recover 250 yards 4400 cumulative yards
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