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Kiefer Swim Workout: Faux Meet

Kiefer Swim Workout: Faux Meet
Kiefer Swim Workout Faux MeetFocus: Warm up for your race, warm down when you are done.

Kiefer Swim Workout - Short

Warm Up: 200 swim 100 free drill 100 flutter kick 200 IM drill, kick by 25 600 yards 600 cumulative yards Main: 5 x 50’s @ base + :10 1 & 5 HR 140 - 150 2 & 4 HR 150 - 160 3 HR 160+ 250 yards 850 cumulative yards 4 x 25’s speed work off the blocks if you can, if not from a push Sprint down, easy back 100 yards 950 cumulative yards 100 mixed choice working turns 100 yards 1050 cumulative yards Take a five minute stretch break and determine what distance and stroke you are going to attack after finishing your meet warm up. RACE TIME! Give your best effort and be conscious of your end time and heart rate when you are done. 50-1650 yards 1100 - 2700 cumulative yards Warm Down: Heart rate control @ :10 rest 2 x 50’s heart rate 150-160 2 x 50’s heart rate 140-150 2 x 50’s heart rate 130-140 2 x 50’s easy slow choice 400 yards 1500 - 3100 cumulative yards

Kiefer Swim Workout - Long

Warm Up: 300 swim 200 free drill 100 flutter kick 400 IM drill, kick, drill, swim by 25 1000 yards 1000 cumulative yards Main: 5 x 100’s @ base + :10 1 & 5 HR 140 - 150 2 & 4 HR 150 - 160 3 HR 160+ 500 yards 1500 cumulative yards 4 x 25’s speed work off the blocks if you can, if not from a push Sprint down, easy back 100 yards 1600 cumulative yards 200 mixed choice working turns 200 yards 1800 cumulative yards Take a five minute stretch break and determine what distance and stroke you are going to attack after finishing your meet warm up. RACE TIME! Give your best effort and be conscious of your end time and heart rate when you are done. 50-1650 yards 1650 - 3250 cumulative yards Warm Down: Heart rate control @ :10 rest 2 x 50’s heart rate 160+ 2 x 50’s heart rate 150-160 2 x 50’s heart rate 140-150 2 x 50’s heart rate 130-140 2 x 50’s easy slow choice 500 yards 2150 - 3750 cumulative yards
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