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Kiefer Swim Workout: Aerobic with IM

Kiefer Swim Workout: Aerobic with IM
Kiefer Swim Workout: Aerobic with IMFocus: Building your base with stroke foci built in.

Kiefer Swim Workout - Short

Download Short Swim Workout PDF Warm Up: 200 swim 2 x 100’s @ :10 50 kick, 50 swim 2 x 100’s @ :10 pull 75 free, 25 back 600 yards 600 cumulative yards Main(s): 6 x 75’s’s 3 - 25 back, 25 free, 25 back @ base + :15 or :15 rest Descend 1-3 3 - 25 free, 25 back, 25 free @ base or :10 rest Descend 1-3 450 yards 1050 cumulative yards Ladder down pull (optional), 75 free 25 back. Strong on the backstroke. 300 :15 rest 200 :10 rest 100 600 yards 1650 cumulative yards 2x Intervals: base +10 or :10 rest 50 - kick/drill 50 - drill/swim 3 x 50’s free descend 1- 3 50 - butterfly FAST 600 yards 2250 cumulative yards 5 x 100’s fin kick board optional @ base + :20 or :15 rest 1 fast 1 easy 2 fast 1 easy 500 yards 2750 cumulative yards 150 easy choice 150 yards 2900 cumulative yards

Kiefer Swim Workout - Long

Download Long Swim Workout PDF Warm Up: 200 swim 4 x 100’s @ :10 50 kick, 50 swim 4 x 100’s @ :10 pull 75 free, 25 back 1000 yards 1000 cumulative yards Main(s): 6 x 150’s 3 - 50 back, 50 free, 50 back @ base + :15 or :15 rest Descend 1-3 3 - 50 free, 50 back, 50 free @ base or :10 rest Descend 1-3 900 yards 1900 cumulative yards Ladder down pull (optional), 75 free 25 back. Strong on the backstroke. 400 :20 rest 300 :15 rest 200 :10 rest 100 1000 yards 2900 cumulative yards 3 x Intervals: base +10 or :10 rest 50 - kick/drill 50 - drill/swim 3 x 50’s free descend 1- 3 50 - butterfly FAST 900 yards 3800 cumulative yards 10 x 100’s fin kick board optional @ base + :20 or :15 rest 1 easy 1 fast 1 easy 2 fast 1 easy 3 fast 1 easy 1000 yards 4800 cumulative yards 200 easy choice 200 yards 5000 cumulative yards
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