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Focus: Highlights on technique through controlled short burst of speed.
Kiefer Swim Workout: Short
Download short swim workout PDF
Warm Up:
100 swim
100 kick
100 pull
100 swim
400 yards
400 cumulative yards
4 x 100 IM’s @ base +:20 or :10 rest
Drill fly
Underwater kick back
Breast swim
Freestyle overkick
400 yards
800 cumulative yards
Main Set:
2x
100 @ base +:20 or :10 rest
(25 surf kick - 25 right arm - 25 left arm - 25 catch up)
25 - perfect technique @ :10 rest
25 - fast @ :10 rest
300 yards
1100 cumulative yards
8 x 75’s
4 @ base +:05/:10 rest
4 @ base/:05 rest
200 easy pull
800 yards
1900 cumulative yards
6 x 75’s
3 @ base/:10 rest
3 @ base -:05/:05 rest
200 easy pull
650 yards
2550 cumulative yards
Kiefer Swim Workout: Long
Download long swim workout PDF
Warm Up:
200 swim
200 kick
200 pull
200 swim
800 yards
800 cumulative yards
8 x 100 IM’s @ base +:20 or :10 rest
Drill fly
Underwater kick back
Breast swim
Freestyle overkick
800 yards
1600 cumulative yards
Main Set:
4x
100 @ base +:20 or :10 rest
(25 surf kick - 25 right arm - 25 left arm - 25 catch up)
25 - perfect technique @ :10 rest
25 - fast @ :10 rest
600 yards
2200 cumulative yards
2x
8 x 75’s
4 @ base +:05/:10 rest
4 @ base/:05 rest
200 easy pull
1600 yards
3800 cumulative yards
2x
6 x 75’s
3 @ base/:10 rest
3 @ base -:05/:05 rest
200 easy pull
1300 yards
5100 cumulative yards
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