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Kiefer Swim Workout: Steady Now

Kiefer Swim Workout: Steady Now
Kiefer Swim Workout Steady NowFocus: Keeping your heart rate elevated and consistent in-between hard bursts.

Kiefer Swim Workout - Short

Download Short Swim Workout PDF Warm Up: 200 free 8 x 50’s @ :10 rest 4 kick/drill IM order 4 drill/swim IM order 600 yards 600 cumulative yards Main: 200 Pull @ base + :10 rest or :20 rest 2 x 150’s pull @ base +:05 rest or :15 rest 3 x 100’s @ base or :10 rest 4 x 50’s @ base -:05 rest or :05 rest 1000 yards 1600 cumulative yards 4 x 25’s primary non free @ base or :05 rest 100 kick/drill by 25 @ base +:20 or :20 rest 2 x 50’s fin kick fast average @ base or :05 rest 100 backstroke recover @ base +:20 or :20 rest 400 yards 2000 cumulative yards 2x Last 25 of each distance fast primary non free, the remainder moderate free, eerything base +:05 or :10 rest 25 50 75 100 500 yards 2500 cumulative yards 10 x 50’s @ :10 rest Scull down, underwater recovery freestyle back (head down dog paddle, arms stay submerged) 500 yards 3000 cumulative yards

Kiefer Swim Workout - Long

Download Long Swim Workout PDF Warm Up: 300 free 12 x 50’s @ :10 rest 4 kick/drill IM order 4 drill/swim IM order 4 build IM order 900 yards 900 cumulative yards Main: 200 Pull @ base + :10 rest or :20 rest 2 x 150’s pull @ base +:05 rest or :15 rest 3 x 100’s @ base or :10 rest 4 x 50’s @ base -:05 rest or :05 rest 1000 yards 1900 cumulative yards 8 x 25’s primary non free @ base or :05 rest 100 kick/drill by 25 @ base +:20 or :20 rest 4 x 50’s fin kick fast average @ base or :05 rest 100 backstroke recover @ base +:20 or :20 rest 600 yards 2500 cumulative yards 200 Pull @ base + :10 rest or :20 rest 2 x 150’s pull @ base +:05 rest or :15 rest 3 x 100’s @ base or :10 rest 4 x 50’s @ base -:05 rest or :05 rest 1000 yards 3500 cumulative yards 4x Last 25 of each distance fast primary non free, the remainder moderate free, eerything base +:05 or :10 rest 25 50 75 100 1000 yards 4500 cumulative yards 10 x 50’s @ :10 rest Scull down, underwater recovery freestyle back (head down dog paddle, arms stay submerged) 500 yards 5000 cumulative yards
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