Kiefer Swim Workout: Aerobic Kick

Kiefer Swim Workout: Aerobic Kick

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Kiefer Swim Workout Aerobic KickFocus: Challenge your legs!

Kiefer Swim Workout – Short

Download short swim workout PDF

Warm Up:
100 swim
100 kick
100 swim
100 pull

400 yards
400 cumulative yards

4 x 50’s kick descend 1-4@ base =:15 or :10 rest
4 x 25’s no board @ base or :10 rest
Odd underwater dolphin kick
Even easy choice swim

300 yards
700 cumulative yards

Main Set:
Fins on
3 x 100’s
50 kick hard
50 swim maintain heart rate don’t drop off too easy

4 x 50’s swim, right paddle, left fin only distance per cycle and timing work
4 x 50’s swim, left paddle, right fin only distance per cycle and timing work

700 yards
1400 cumulative yards

200 loose choice

200 yards
1600 cumulative yards

20 x 50’s kick with a board @ base +:20 or :10 rest
Odds fast for time
Even recover

1000 yards
2600 cumulative yards

200 cool down

200 yards
2800 cumulative yards

 

Kiefer Swim Workout – Long

Download long swim workout PDF

Warm Up:
200 swim
200 kick
200 swim
200 pull

800 yards
800 cumulative yards

3x
4 x 50’s kick descend 1-4@ base =:15 or :10 rest
4 x 25’s no board @ base or :10 rest
Odd underwater dolphin kick
Even easy choice swim

900 yards
1700 cumulative yards

Main Set:
Fins on
2x
3 x 200’s
100 kick hard
100 swim maintain heart rate don’t drop off too easy

4 x 50’s swim, right paddle, left fin only distance per cycle and timing work
4 x 50’s swim, left paddle, right fin only distance per cycle and timing work

2000 yards
3700 cumulative yards

200 loose choice

200 yards
3900 cumulative yards

20 x 50’s kick with a board @ base +:20 or :10 rest
Odds fast for time
Even recover

1000 yards
4900 cumulative yards

100 cool down

100 yards
5000 cumulative yards

About Emily Milak

Emily Milak is a lifetime competitive swimmer living in Southeastern Wisconsin. Emily is a US National Team champion, NCAA champion, and USMS champion with extensive coaching experience. She is a product development consultant at Kiefer.

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I've been a swimmer my whole life. My parents started me with lessons as a three year old and by five I had joined my first team. I started swimming year round at eight and by thirteen I was qualified for Junior Nationals. By fifteen I was a member of the US National Junior Team (National 'B' Team) and a Senior National Qualifier. I attened my first Olympic Trials in 2000 and finished third in the 200 butterfly. I am a US National Champion, three time NCAA Champion, NCAA record holder, and was a memeber of the US National 'A' Team for five years. I've competed in two World Championships, two Duel in the Pools, a Pan Pacific Championship where I earned a bronze medal in the 200 fly, and competitor in the Goodwill Games. I love to swim and love to coach. I have been working with 12 & Unders for the past ten years including a lengthy stint as the head age group coach in Houston, TX with the toughest bunch of little swimmers I have ever had the privilege of working with. Now I am a mom who swims! I substitute coach and swim master's. I have only competed at one Master's Nationals but walked away a two time champion.

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