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Kiefer Weekly Swim Workout - Downward Slide!

Kiefer Weekly Swim Workout - Downward Slide!
Focus: Ride the slide of big sets with decreasing distance.

Kiefer Swim Workout - Short

Warm Up: 100 free 100 non-free 100 kick on back 100 free 100 IM drill 4 x 25 kick underwater - limit the breathing 4 x 25 one each stroke, build 700 yards Main set: 300 moderate pull free with paddles, buoy, and swimmers snorkels - :15 rest 250 free or fly kick with fins on front or back - :15 rest 200 free with parachute drag belt – if you don’t own a parachute, swim with paddles, but drag your legs – no kicking - :15 rest 150 build each 50 - your worst stroke - :20 rest 100 hard - your best stroke - :30 rest 50 race off the block - 1:00 rest 1050 yards 1750 cumulative yards The below set should be completed by getting progressively faster as each distance gets shorter. Take :10 rest after each distance. 3 x 100 - #1 IM swim, #2 pull free with buoy and paddles, #3 kick with board 3 x 50 - #1 swim - no free, #2 pull free with buoy and paddles, #3 kick with board 3 x 25 - #1 swim - no free, #2 pull free with buoy and paddles, #3 kick with board - easy 25 kick back to the starting end 550 yards 2300 cumulative yards Vertical kicking: 8 x :30 kick/:15 rest - kicking in place upright (in deeper water) - hands up out of the water 200 yards 2500 cumulative yards 25 fly build - 10 pool push-ups 25 back build - 10 real push-ups out on the deck 25 breast build - 10 pool dips (reverse direction of pool push-up) 25 free build - 10 pool push-ups 100 yards 2600 cumulative yards 200 easy  

Kiefer Swim Workout - Long

Warm Up: 150 free 150 non-free 150 kick on back 150 free 200 IM drill 4 x 25 kick underwater - limit the breathing 4 x 25 one each stroke, build 1000 yards Main set: 300 moderate pull free with paddles, buoy, and swimmers snorkels - :15 rest 250 free or fly kick with fins on front or back - :15 rest 200 free with parachute drag belt – if you don’t own a parachute, swim with paddles, but drag your legs – no kicking - :15 rest 150 build each 50 - your worst stroke - :20 rest 100 hard - your best stroke - :30 rest 50 race off the block - 1:00 rest 1050 yards 2050 cumulative yards The below set should be completed by getting progressively faster as each distance gets shorter. Take :10 rest after each distance. 3 x 300 - #1 IM swim, #2 pull free with buoy and paddles, #3 kick with board and fins 3 x 200 - #1 IM swim, #2 pull free with buoy and paddles, #3 kick with board and fins 3 x 100 - #1 IM swim, #2 pull free with buoy and paddles, #3 kick with board and fins 1800 yards 3850 cumulative yards Vertical kicking: 10 x :30 kick/:15 rest - kicking in place upright (in deeper water) - hands up out of the water 250 yards 4100 cumulative yards Work on distance per stroke and breath control in the below 50’s 2 x 50 free breathing every 5th stroke - :10 rest 2 x 50 free breathing every 7th stroke - :15 rest 2 x 50 free breathing every 9th stroke - :20 rest 300 yards 4400 cumulative yards 50 fly build - 10 pool push-ups 50 back build - 10 real push-ups out on the deck 50 breast build - 10 pool dips (reverse direction of pool push-up) 50 free build - 10 pool push-ups 200 yards 4600 cumulative yards 200 easy
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