Kiefer Swim Workout: Strong Legs

Focus: Aerobic based workout with a leg burner at the end.

Kiefer Swim Workout - Short

Download Short Swim Workout PDF Warm Up: 200 choice swim 200 yards 200 cumulative yards 8 x 25’s @ base +:05 or :10 rest Odds backstroke swim Evens underwater dolphin kick 200 yards 400 cumulative yards 9 x 50’s pull @ base +:05 or :10 rest 3 breathing every three strokes 3 breathing every five strokes 3 breathing every 7 strokes 450 yards 850 cumulative yards Main: 8 x 50’s Odds free @ base + :05 or :10 rest Evens kick descend 1-4 @ base + 1:00 or :20 rest 400 yards 1250 cumulative yards 4 x 100’s freestyle descend 1-4 1: base +:20 or :20 rest 2: base +:15 or :15 rest 3: base +:10 or :10 rest 4: base 400 yards 1650 cumulative yards 200 pull recover, distance per cycle 200 yards 1850 cumulative yards 500 streamline flutter kick on your back for time, with swim fins, best effort 500 yards 2350 cumulative yards 4 x 75’s @ :10 rest First 25 scull choice, second 25 kick choice, third 25 swim choice 300 yards 2650 cumulative yards  

Kiefer Swim Workout - Long

Download Long Swim Workout PDF Warm Up: 400 choice swim 400 yards 400 cumulative yards 16 x 25’s @ base +:05 or :10 rest Odds backstroke swim Evens underwater dolphin kick 400 yards 800 cumulative yards 12 x 50’s pull @ base +:05 or :10 rest 4 breathing every three strokes 4 breathing every five strokes 4 breathing every 7 strokes 600 yards 1400 cumulative yards Main: 8 x 100’s Odds free @ base + :05 or :10 rest Evens kick descend 1-4 @ base + 1:00 or :20 rest 800 yards 2200 cumulative yards 4 x 200’s freestyle descend 1-4 1: base +:30 or :30 rest 2: base +:20 or :20 rest 3: base +:10 or :10 rest 4: base 800 yards 3000 cumulative yards 400 pull recover, distance per cycle 400 yards 3400 cumulative yards 500 streamline flutter kick on your back for time, with swim fins, best effort 500 yards 3900 cumulative yards 8 x 75’s @ :10 rest First 25 scull choice, second 25 kick choice, third 25 swim choice 600 yards 4500 cumulative yards