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Kiefer Swim Workout: Aerobic Intervals

Kiefer Swim Workout: Aerobic Intervals
Kiefer Swim Workout: Aerobic IntervalsNeed help understanding certain words in this swim workout? View our swim workout terminology sheet for definitions. Focus: Increasing your base capacity.

Kiefer Swim Workout - Short

Download Short Swim Workout PDF Warm Up: 100 swim 100 pull 100 kick 100 swim 400 yards 400 cumulative yards 10 x 50’s on a descending interval (using my own as an example, adjust and go!) 4 @ :50 3 @ :45 2 @ :40 1 @ FAST 500 yards 900 cumulative yards Main Set: 4 x 50’s @ base +:10 or :15 rest 200 @ base or :10 rest 3 x 50’s @ base +:05 or :10 rest 150 @ base or :10 rest 2 x 50’s @ base or :05 rest 100 @ base -:05 or :05 rest 200 easy pull recover 100 fast for time 1200 yards 2100 cumulative yards 4 x 200’s kick with fins no board @ base +:10 or :15 rest 4th 25 underwater dolphin kick 8th 25 FAST 800 yards 2900 cumulative yards 200 easy recover 200 yards 3100 cumulative yards  

Kiefer Swim Workout - Long

Download Long Swim Workout PDF Warm Up: 200 swim 200 pull 200 kick 200 swim 800 yards 800 cumulative yards 10 x 50’s on a descending interval (using my own as an example, adjust and go!) 4 @ :50 3 @ :45 2 @ :40 1 @ FAST 500 yards 1300 cumulative yards Main Set: 4 x 100’s @ base +:10 or :15 rest 400 @ base or :10 rest 3 x 100’s @ base +:05 or :10 rest 300 @ base or :10 rest 2 x 100’s @ base or :05 rest 200 @ base -:05 or :05 rest 200 easy pull recover 100 fast for time 2100 yards 3400 cumulative yards 4 x 200’s kick with fins no board @ base +:10 or :15 rest 4th 25 underwater dolphin kick 8th 25 FAST 800 yards 4200 cumulative yards 200 easy recover 200 yards 4400 cumulative yards
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