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Kiefer Swim Workout: Turns

Kiefer Swim Workout: Turns

Free Swim Workouts for Swimmers | Kiefer®Need help understanding certain words in this swim workout? View our swim workout terminology sheet for definitions.

Focus: Transitions and flipturns.

Kiefer Swim Workout - Short

Download Short Swim Workout PDF Warm Up: 200 swim 4 x 50’s one of each stroke, kick/drill by 25 200 pull 600 yards 600 cumulative yards 10 x 50’s freestyle @ base +:10 or :10 rest Flip turn every five strokes No breathing on the last stroke before you flip or the first stroke after 500 yards 900 cumulative yards 6 x 100’s @ base +:15 or :15 rest All flip turns underwater, this will make your interval more challenging. No ducks! Keep those bottoms and feet underwater at your walls 600 yards 1500 cumulative yards Open and Close If you are able to use the starting blocks and dive, do so. If not work EXCELLENT breakouts. These are essentially broken 50’s. Begin on the starting blocks/pushing off the wall with a fast breakout to 15 yards. Pause and reset yourself, race your turn and breakout again to 15 yards. Pause and reset. Scull on top of the water in a stagnant position. Race your finish. That is one 50. 20 x 50’s Open and close, 5 on each stroke 1000 yards 2500 cumulative yards 8 x 50’s kick, fins only, no board. NO ARM STROKES, ZERO, NONE Kick with your arms at your side on your belly the whole time. Work your core on flipturns, stay tight and small. Roll to breath. No arm strokes. Push off in a streamline, drop your hands to your sides. 400 yards 2900 cumulative yards 100 loosen swim 100 yards 3000 cumulative yards  

Kiefer Swim Workout - Long

Download Long Swim Workout PDF Warm Up: 300 swim 4 x 50’s one of each stroke, kick/drill by 25 200 pull 4 x 50’s kick descend 1-4 900 yards 900 cumulative yards 10 x 50’s freestyle @ base +:10 or :10 rest Flip turn every five strokes No breathing on the last stroke before you flip or the first stroke after 500 yards 1400 cumulative yards 10 x 100’s @ base +:15 or :15 rest All flip turns underwater, this will make your interval more challenging. No ducks! Keep those bottoms and feet underwater at your walls 1000 yards 2400 cumulative yards Open and Close If you are able to use the starting blocks and dive, do so. If not work EXCELLENT breakouts. These are essentially broken 50’s. Begin on the starting blocks/pushing off the wall with a fast breakout to 15 yards. Pause and reset yourself, race your turn and breakout again to 15 yards. Pause and reset. Scull on top of the water in a stagnant position. Race your finish. That is one 50. 20 x 50’s Open and close, 5 on each stroke 1000 yards 3400 cumulative yards 8 x 150’s kick, fins only, no board. NO ARM STROKES, ZERO, NONE Kick with your arms at your side on your belly the whole time. Work your core on flipturns, stay tight and small. Roll to breath. No arm strokes. Push off in a streamline, drop your hands to your sides. 1200 yards 4600 cumulative yards 200 loosen swim 200 yards 4800 cumulative yards
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