GET INTO THE SPRING OF THINGS! TAKE AN EXTRA 30% OFF CLEARANCE ITEMS! USE CODE EXTRA30 AT CHECKOUT.

EXCLUDES FACILITY AND TECH SUITS.

DIVE INTO HOLIDAY SAVINGS! SHOP OUR HOLIDAY GIFT GUIDES HERE!

KICK OFF THE HOLIDAYS WITH SAVINGS!

SPEND $100 GET $25 OFF, USE CODE 25OFF AT CHECKOUT.

SPEND $200 GET $50 OFF, USE CODE 50OFF AT CHECKOUT.

Kiefer Swim Workout: Burn Them Up

Kiefer Swim Workout: Burn Them Up
Focus: Push your legs now so they are ready when you need them to finish a race!

Kiefer Swim Workout - Short

Download Short Swim Workout PDF Warm Up: 200 Swim Choice 100 Pull 200 IM kick 500 yards 500 cumulative yards Main set: 16 x 25’s flutter kick with a board variable speed @ :10 rest 1- half fast half easy 2 - half easy half fast 3 - all easy 4 - all fast 400 yards 900 cumulative yards 2 x 100 free swim perfect stroke @ :10 100 flutter kick fast @ :20 4 x 25’s freestyle odds fast, even easy @:15 4 x 25’s flutter kick odds fast, even easy @ :15 800 yards 1700 cumulative yards 200 pull @ :15 200 yards 1900 cumulative yards 6 x75’s w/fins @:10 heart hold at 150 450 yards 2350 cumulative yards 4 x 50’s @:10 scull-swim by 25 recover 200 yards 2550 cumulative yards 100 Flutter kick for time board or streamline, choice of fins or barefoot 100 recover choice 200 yards 2750 cumulative yards  

Kiefer Swim Workout - Long

Download Long Swim Workout PDF Warm Up: 300 Swim Choice 200 Pull 200 IM kick 700 yards 700 cumulative yards Main set: 20 x 25’s flutter kick with a board variable speed @ :10 rest 1- half fast half easy 2 - half easy half fast 3 - all easy 4 - all fast 500 yards 1300 cumulative yards 3 x 100 free swim perfect stroke @ :10 100 flutter kick fast @ :20 4 x 25’s freestyle odds fast, even easy @:15 4 x 25’s flutter kick odds fast, even easy @ :15 1200 yards 2500 cumulative yards 3 x 100’s pull @ :10 2 x 200’s pull @ :15 1 x 400 pull @ :20 1100 yards 3600 cumulative yards 12 x75’s w/fins @:10 heart hold at 150 900 yards 4500 cumulative yards 8 x 50’s @:10 scull-swim by 25 recover 400 yards 4900 cumulative yards 200 Flutter kick for time board or streamline, choice of fins or barefoot 200 recover choice 400 yards 5300 cumulative yards
Search engine powered by ElasticSuite
© 2023 Adolph Kiefer & Associates, LLC