Kiefer Swim Workout: Legs On Fire

Focus: Leg intensity, make it burn!

Kiefer Swim Workout - Short

Download Short Swim Workout PDF Warm Up: 200 Swim 100 pull 100 IM kick 400 yards 400 cumulative yards Main set: 16 x 25’s butterfly @ :10 1- Right arm only 2 - left arm only 3- underwater dolphin kick 4- swim perfect technique 400 yards 800 cumulative yards 10 x 50’s flutter kick with a board @ :10 Odds fast Evens easy 100 extension kick no board, kick on your side alternating which side by 25. Full leg extension with each kick. Try to touch the laneline to your front and back with each kick, stay on the middle line to balance. 600 yards 1400 cumulative yards 2 x @ :10 rest for all 100- 25 head up hands on the surface holding an imaginary kickboard, 25 right arm only, 25 left arm only, 25 swim 50 freestyle build 25 easy 25 sprint 400 yards 1800 cumulative yards 6 x 75’s pull @:10 rest 1- 25 no breath, 50 perfect 2- 25 perfect, 25 no breath, 25 perfect 3 - 50 perfect 25 no breath 450 yards 2250 cumulative yards 300 kick for time with fins 100 easy extension kick 400 yards 2650 cumulative yards 200 easy 200 yards 2850 cumulative yards

Kiefer Swim Workout - Long

Download Long Swim Workout PDF Warm Up: 300 Swim 200 pull 200 IM kick 700 yards 700 cumulative yards Main set: 20 x 25’s butterfly @ :10 1- Right arm only 2 - left arm only 3- underwater dolphin kick 4- swim perfect technique 500 yards 1200 cumulative yards 10 x 50’s flutter kick with a board @ :10 Odds fast Evens easy 200 extension kick no board, kick on your side alternating which side by 25. Full leg extension with each kick. Try to touch the laneline to your front and back with each kick, stay on the middle line to balance. 700 yards 1900 cumulative yards 4 x 100- 25 head up hands on the surface holding an imaginary kickboard, 25 right arm only, 25 left arm only, 25 swim 50 freestyle build 25 easy 25 sprint 800 yards 2700 cumulative yards 9 x 75’s pull 1- 25 no breath, 50 perfect 2- 25 perfect, 25 no breath, 25 perfect 3 - 50 perfect 25 no breath 700 yards 3400 cumulative yards 500 kick for time with fins 200 easy extension kick 700 yards 4100 cumulative yards 200 easy 200 yards 4300 cumulative yards