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Kiefer Swim Workout: Controlled Base Building

Kiefer Swim Workout: Controlled Base Building
Kiefer Swim WorkoutFocus: Without neglecting distance per cycle, yardage and quality up for a longer haul.

Kiefer Swim Workout - Short

Download Short Swim Workout PDF Warm Up: 100 swim 100 kick 100 pull 100 swim 400 yards 400 cumulative yards Main: 2 x the following all on :10 rest 100 (25 streamline flutter kick only underwater, 25 right arm, 25 left arm, 25 perfect) 50 kick right side down, left side back 50 breathing every three strokes with an underwater flip turn 25 easy perfect 25 sprint 500 yards 900 cumulative yards 6 x 50’s freestyle long and smooth, strong kick @ base + :05 (or 10 seconds rest) Maintain heart rate @ 150 300 yards 1200 cumulative yards 200 freestyle pull breathing every three, relax 6 x 50’s freestyle @ base +:20 (or :30 rest) fast average 500 yards 1700 cumulative yards 2 x 200’s @ :30 rest 1 - right paddle, left fin only, work on the timing of hand entry with the fin down kick 2 - left paddle, right fin only 400 yards 2100 cumulative yards 6 x 50’s @ base + :15 or :10 rest Flip and kick out of your turn every five strokes 300 yards 2400 cumulative yards 16 x 25’s @ base or :05 rest, best average on little rest, stay TOUGH! 400 yards 2800 cumulative yards 100 easy choice 100 fins on fast for time 200 yards 3000 cumulative yards 100 easy choice 100 yards 3100 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 Main: 4 x the following all on :10 rest 100 (25 streamline flutter kick only underwater, 25 right arm, 25 left arm, 25 perfect) 50 kick right side down, left side back 50 breathing every three strokes with an underwater flip turn 25 easy perfect 25 sprint 1000 yards 1800 cumulative yards 5 x 100’s freestyle long and smooth, strong kick @ base + :10 (or 15 seconds rest) Maintain heart rate @ 150 500 yards 2300 cumulative yards 200 freestyle pull breathing every three, relax 5 x 100’s freestyle @ base +:20 (or :30 rest) fast average 700 yards 3000 cumulative yards 2 x 200’s @ :30 rest 1 - right paddle, left fin only, work on the timing of hand entry with the fin down kick 2 - left paddle, right fin only 400 yards 3400 cumulative yards 10 x 50’s @ base + :15 or :10 rest Flip and kick out of your turn every five strokes 500 yards 3900 cumulative yards 16 x 50’s @ base or :05 rest, best average on little rest, stay TOUGH! 800 yards 4700 cumulative yards 200 easy choice 200 fins on fast for time 400 yards 5100 cumulative yards 300 easy choice 300 yards 5400 cumulative yards
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