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Kiefer Swim Workout: IM Accelerator

Kiefer Swim Workout: IM Accelerator
Need help understanding certain words in this swim workout? View our swim workout terminology sheet for definitions. Don’t have a base set yet? Check out this post on how to get started today! Woman Swimming Freestyle Underwater PhotoFocus: Distance per cycle recovery with medley mid-distance.

Kiefer Swim Workout: Short

Download beginner swim workout PDF Download short swim workout PDF Warm Up: 300 free every fourth lap backstroke One minute vertical flutter kick 200 pull One minute vertical dolphin kick 500 yards 500 cumulative yards 20 x 25’s @ base +:05 or :10 rest 5 of each stroke Drill - kick - drill - swim - fast! 500 yards 1000 cumulative yards Main Set: 8 x 125 IMs @ base +:15 1 -2 50 fly, 25 back, 25 breast, 25 free #2 faster than #1 3-4 25 fly, 50 back, 25 breast, 25 free #4 faster than #3 5-6 25 fly, 25 back, 50 breast, 25 free #6 faster than #5 7-8 25 fly, 25 back, 25 breast, 50 free #8 faster than #7 1000 yards 1800 cumulative yards 10 x 50’s kick @ base +:20 or :10 rest Odds FAST AVERAGE Even recover 500 yards 2300 cumulative yards 100 right paddle, left fin freestyle 100 left paddle, right fin freestyle 100 paddles only 100 fins and paddles 400 yards 2700 cumulative yards 200 IM for time 200 yards 2900 cumulative yards 100 easy loosen 100 yards 3000 cumulative yards  

Kiefer Swim Workout: Long

Download long swim workout PDF Warm Up: 500 free every fourth lap backstroke One minute vertical flutter kick 200 pull One minute vertical dolphin kick 700 yards 700 cumulative yards 20 x 25’s @ base +:05 or :10 rest 5 of each stroke Drill - kick - drill - swim - fast! 500 yards 1200 cumulative yards Main Set: 8 x 125 IMs @ base +:15 1 -2 50 fly, 25 back, 25 breast, 25 free #2 faster than #1 3-4 25 fly, 50 back, 25 breast, 25 free #4 faster than #3 5-6 25 fly, 25 back, 50 breast, 25 free #6 faster than #5 7-8 25 fly, 25 back, 25 breast, 50 free #8 faster than #7 1000 yards 2200 cumulative yards 20 x 50’s kick @ base +:20 or :10 rest Odds FAST AVERAGE Even recover 1000 yards 3200 cumulative yards 100 right paddle, left fin freestyle 100 left paddle, right fin freestyle 100 paddles only 100 fins and paddles 400 yards 3600 cumulative yards 400 IM for time 400 yards 4000 cumulative yards 200 easy loosen 200 yards 4200 cumulative yards
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