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Kiefer Weekly Swim Workout: Your Ticket To Swimming Fast

Kiefer Weekly Swim Workout: Your Ticket To Swimming Fast
Focus: Use this workout as a base builder to fast swimming!

Kiefer Swim Workout - Short

Download Short Swim Workout PDF Warm Up: 100 free easy 100 free – alternating 25 left arm/25 right arm 200 IM – 25 kick/25 drill of each stroke 100 double-arm backstroke 200 IM – 25 drill/25 swim of each stroke 100 breaststroke – alternating 25 - 2 kicks with 1 pull/25 breaststroke arms with fly kick 800 yards Main set: 4 x 50 fast fly kick on back with fins - :10 rest 200 yards 1000 cumulative yards Complete the below set 3 times. Swim :02-:03 faster with each round. 200 free - :10 rest 150 IM - drop the free - :15 rest 1050 yards 2050 cumulative yards 4 x 75 pull with paddles and buoy completed as 25 build-up/25 hard/25 moderate - :15 rest 300 yards 2350 cumulative yards 5 x 50 hard – your choice of stroke – stopping every 12.5 yards for a quick :03 rest. Stay focused on only taking :03 rest and swimming fast - :15 rest after each 50 250 yards 2600 cumulative yards 200 easy  

Kiefer Swim Workout - Long

Download Long Swim Workout PDF Warm Up: 200 free easy 100 free – alternating 25 left arm/25 right arm 200 IM – 25 kick/25 drill of each stroke 100 double-arm backstroke 200 IM – 25 drill/25 swim of each stroke 100 breaststroke – alternating 25 - 2 kicks with 1 pull/25 breaststroke arms with fly kick 4 x 25 – one of each stroke 1000 yards Main set: 4 x 50 fast fly kick on back with fins - :10 rest 200 yards 1200 cumulative yards Complete the below set 4 times. Swim :02-:03 faster with each round. 200 free - :10 rest 150 IM - drop the free - :15 rest 1400 yards 2600 cumulative yards 8 x 75 pull with paddles and buoy completed as 25 build-up/25 hard/25 moderate - :15 rest 600 yards 3200 cumulative yards 6 x 50 hard – your choice of stroke – stopping every 12.5 yards for a quick :03 rest. Stay focused on only taking :03 rest and swimming fast - :15 rest after each 50 300 yards 3500 cumulative yards 8 x 75 kick with board and fins completed as 25 build-up/25 hard/25 moderate - :15 rest 600 yards 4100 cumulative yards 4 x 100 IM moderate, thinking about good form - alternating the order - #1 fly/back/breast/free, #2 back/breast/free/fly, etc. - :15 rest 400 yards 4500 cumulative yards 4 x 25 walk back sprints off the blocks – limit your breathing and focus on fast arms and a quick kick 100 yards 4600 cumulative yards 200 easy
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