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Kiefer Swim Workout: Stroke Specialty Series - Breaststroke

Kiefer Swim Workout: Stroke Specialty Series - Breaststroke
Breaststroke Swim WorkoutFocus: Technique and strength. (View backstroke and butterfly stroke series, too.)

Kiefer Swim Workout - Short

Download Short Swim Workout PDF Warm Up: 200 choice swim 100 breast kick 300 yards 300 cumulative yards 20 x 25’s @ base +:10 or :10 rest 5 - mummy drill 5 - one pull, two kick breast 5 - double underwater pull outs 5 - perfect technique breast swim 500 yards 800 cumulative yards 10 x 50’s @ :10 rest Start under the flags, not at the wall. Jump off the bottom from a wide legged squat into a tight streamline, legs squeezing together, toes pointed, before returning to squat position. Repeat 10 consecutive jumps trying to remain straight up and down, if you are moving forward or backward with your jumps try to tighten up your body as you push up. Try to jump off and land on ONE spot. After 10 jumps, strong breast swim to a good finish, then easy 25 free to return you to the start wall. 500 yards 1300 cumulative yards Main: 5 x 100’s breaststroke kick to swim, kick is distance per, swim is strong, last 200 for time. Everything on base +:20 or :10 rest 100 kick 75 kick 25 swim 50 kick 50 swim 25 kick 75 swim 100 swim best effort 500 yards 1800 cumulative yards 4 x 100’s pull, last 25 breast @ base +:15 or :10 rest 400 yards 2200 cumulative yards 4 x 75’s @ :10 rest warm down 50 scull 25 swim 300 yards 2500 cumulative yards  

Kiefer Swim Workout - Long

Download Long Swim Workout PDF Warm Up: 400 choice swim 200 breast kick 600 yards 600 cumulative yards 20 x 25’s @ base +:10 or :10 rest 5 - mummy drill 5 - one pull, two kick breast 5 - double underwater pull outs 5 - perfect technique breast swim 500 yards 1100 cumulative yards 16 x 50’s @ :10 rest Start under the flags, not at the wall. Jump off the bottom from a wide legged squat into a tight streamline, legs squeezing together, toes pointed, before returning to squat position. Repeat 10 consecutive jumps trying to remain straight up and down, if you are moving forward or backward with your jumps try to tighten up your body as you push up. Try to jump off and land on ONE spot. After 10 jumps, strong breast swim to a good finish, then easy 25 free to return you to the start wall. 800 1900 cumulative yards Main: 5 x 200’s breaststroke kick to swim, kick is distance per, swim is strong, last 200 for time. Everything on base +:20(per 100 so :40 total for a 200) or :20 rest 200 kick 150 kick 50 swim 100 kick 100 swim 50 kick 150 swim 200 swim best effort 1000 yards 2900 cumulative yards 8 x 100’s pull, last 25 breast @ base +:15 or :10 rest 800 yards 3700 cumulative yards 12 x 75’s @ :10 rest warm down 50 scull 25 swim 900 yards 4600 cumulative yards
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