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Kiefer Swim Workout: Combo

Kiefer Swim Workout: Combo
Swim Workout ComboNeed help understanding certain words in this swim workout? View our swim workout terminology sheet for definitions. Focus: Kicking, pulling, and swimming with controlled descents.

Kiefer Swim Workout - Short

Download short swim workout PDF Warm Up: 100 free 100 pull 100 kick 100 back 400 yards 400 cumulative yard 2 x 4 x 50’s kick descend 1-4 @ base +:10 or :10 rest 4 x 50’s pull descend 1-4 @ base +:05 or :10 rest 200 pull @ base or :10 rest 4 x 50’s 1 & 3 easy, 2 & 4 FAST @ base +:20 or :20 rest 1600 yards 2000 cumulative yards 4 x 25’s kick descend 1-4 @ :10 rest 4 x 25’s pull descend 1-4 @:10 rest 100 pull @ base -:05 or :05 rest 4 x 25’s 1 & 3 easy, 2 & 4 FAST @ :15 rest 400 yards 2400 cumulative yards 200 warm down 200 yards 2600 cumulative yards

Kiefer Swim Workout - Long

Download long swim workout PDF Warm Up: 200 free 200 pull 200 kick 200 back 800 yards 800 cumulative yard 3 x 4 x 50’s kick descend 1-4 @ base +:10 or :10 rest 4 x 50’s pull descend 1-4 @ base +:05 or :10 rest 200 pull @ base or :10 rest 4 x 50’s 1 & 3 easy, 2 & 4 FAST @ base +:20 or :20 rest 2400 yards 3200 cumulative yards 2x 4 x 25’s kick descend 1-4 @ :10 rest 4 x 25’s pull descend 1-4 @:10 rest 100 pull @ base -:05 or :05 rest 4 x 25’s 1 & 3 easy, 2 & 4 FAST @ :15 rest 800 yards 4000 cumulative yards 200 warm down 200 yards 4200 cumulative yards
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