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Focus: Primary on freestyle with accents on breaststroke.
Kiefer Swim Workout - Short
Download short swim workout PDF
Warm Up:
100 swim
100 kick
100 pull
100 kick
400 yards
400 cumulative yards
20 x 25’s breaststroke technique work @ :05 rest
3 drill (1 - 1 pull, 2 kicks, 2 - mummy drill, 3 - 1 breath no breath)
1 swim build
500 yards
900 cumulative yards
Main Set:
2x
100 free swim @ base or :10 rest
100 free kick @ base + :30 or :10 rest
4 x 25’s sprint @ base or :10 rest (round one swim, round two kick)
4 x 25’s easy recover @ base + :10 or :15 rest
800 yards
1700 cumulative yards
6 x 75’s @ base + :05 or :10 rest
Swim fins on rotating underwater,
no kickboard
2
1- 1st 25 underwater
2 - 2nd 25 underwater
3 - 3rd 25 underwater
450 yards
2150 cumulative yards
Ladder down pull set all on :10 rest
300 breathe every 5th
200 breathe every 3rd
100 pull strong effort, distance per cycle
600 yards
2750 cumulative yards
150 easy choice
150 yards
2900 cumulative yards
Kiefer Swim Workout - Long
Download long swim workout PDF
Warm Up:
200 swim
100 kick
200 pull
100 kick
600 yards
600 cumulative yards
20 x 25’s breaststroke technique work @ :05 rest
3 drill (1 - 1 pull, 2 kicks, 2 - mummy drill, 3 - 1 breath no breath)
1 swim build
500 yards
1100 cumulative yards
Main Set:
3x
100 free swim @ base or :10 rest
100 free kick @ base + :30 or :10 rest
4 x 25’s sprint @ base or :10 rest (round one swim, round two kick, round three choice)
4 x 25’s easy recover @ base + :10 or :15 rest
1200 yards
2300 cumulative yards
12 x 75’s @ base + :05 or :10 rest
Swim fins on rotating underwater, no
kickboard
4x
1- 1st 25 underwater
2 - 2nd 25 underwater
3 - 3rd 25 underwater
900 yards
3100 cumulative yards
Ladder pull set all on :10 rest
100 breath control, breathe every 9th stroke
200 breathe every 7th
300 breathe every 5th
200 breathe every 3rd
100 pull strong effort, distance per cycle
900 yards
4000 cumulative yards
200 easy choice
200 yards
4200 cumulative yards
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