GET INTO THE SPRING OF THINGS! TAKE AN EXTRA 30% OFF CLEARANCE ITEMS! USE CODE EXTRA30 AT CHECKOUT.

EXCLUDES FACILITY AND TECH SUITS.

DIVE INTO HOLIDAY SAVINGS! SHOP OUR HOLIDAY GIFT GUIDES HERE!

KICK OFF THE HOLIDAYS WITH SAVINGS!

SPEND $100 GET $25 OFF, USE CODE 25OFF AT CHECKOUT.

SPEND $200 GET $50 OFF, USE CODE 50OFF AT CHECKOUT.

Kiefer Swim Workout: High Intensity

Kiefer Swim Workout: High Intensity
Need help understanding certain words in this swim workout? View our swim workout terminology sheet for definitions. Focus: Focused springs with ample recovery time.

Kiefer Swim Workout - Short

Download Short Swim Workout PDF Warm Up: 300 swim 200 kick 200 IM drill - swim by 25 700 yards 700 cumulative yards 5 x 100’s descend 1-3 ascend 4-5 @ base +:10 or :10 rest 500 yards 1300 cumulative yards Main Set: 100 drill prep no interval 4 x 25’s choice fast @ 1:00 Perfect breakouts, maintain speed through the finish 200 pull 4 x 50’s choice fast @ 2:00 (I want everyone getting at least 1:00 rest between 50’s add time if you need to) 200 pull 700 yards 2000 cumulative yards Fins on 10 x 50’s kick @ base +:20 or :10 rest Odds FAST Even easy 500 yards 2500 cumulative yards 200 easy warm down 200 yards 2700 cumulative yards  

Kiefer Swim Workout - Long

Download Long Swim Workout PDF Warm Up: 300 swim 200 drill 100 kick 400 IM drill - kick - drill - swim by 25 1000 yards 1000 cumulative yards 5 x 100’s descend 1-3 ascend 4-5 @ base +:10 or :10 rest 500 yards 1500 cumulative yards Main Set: 2x 100 drill prep no interval 4 x 25’s choice fast @ 1:00 Perfect breakouts, maintain speed through the finish 200 pull 4 x 50’s choice fast @ 2:00 (I want everyone getting at least 1:00 rest between 50’s add time if you need to) 200 pull 1400 yards 2900 cumulative yards Fins on 20 x 50’s kick @ base +:20 or :10 rest Odds FAST Even easy 1000 yards 3900 cumulative yards 200 easy warm down
Search engine powered by ElasticSuite
© 2023 Adolph Kiefer & Associates, LLC