Kiefer Swim Workout: Don't Forget To Kick...Underwater

Focus: Kicking is a huge skill with fantastic benefits, especially underwater

Kiefer Swim Workout - Short

Download Short Swim Workout PDF Warm Up: 3 x continuous 100 Swim 50 Kick with a board 50 Kick on your back 10 kicks underwater off each wall 600 yards 600 cumulative yards Main set: 20 x 25’s @ :10 rest 5 fly, 10 kicks off each wall, one breakout stroke, easy free to finish 5 back, 10 kicks off each wall, perfect technique 500 yards 1100 cumulative yards 10 x 50’s pull breathing every five @ :10 rest 500 yards 1600 cumulative yards 4 x 100’s with fins @ :20 rest 25 free, middle 50 streamline kick on your back with max underwaters, 25 free Stay under doing dolphin kick as long as you can on middle 50’s 400 yards 2000 cumulative yards 100 recovery 100 yards 2100 cumulative yards 500 for time with fins 75 back, 25 fly 500 yards 2600 cumulative yards 100 Extension kick (long flutter kicks, full extension, on your side) Right side down, left side back with fins recover 100 easy free pull 200 yards 2800 cumulative yards  

Kiefer Swim Workout - Long

Download Long Swim Workout PDF Warm Up: 5 x continuous 100 Swim 50 Kick with a board 50 Kick on your back 10 kicks underwater off each wall 1000 yards 1000 cumulative yards Main set: 20 x 25’s @ :10 rest 5 fly, 10 kicks off each wall, one breakout stroke, easy free to finish 5 back, 10 kicks off each wall, perfect technique 500 yards 1500 cumulative yards 12 x 50’s pull breathing every five @ :10 rest 600 yards 2100 cumulative yards 8 x 100’s with fins @ :20 rest 25 free, middle 50 streamline kick on your back with max underwaters, 25 free Stay under doing dolphin kick as long as you can on middle 50’s 800 yards 2900 cumulative yards 200 recovery 200 yards 3100 cumulative yards 500 for time with fins 75 back, 25 fly 500 yards 3600 cumulative yards 200 Extension kick (long flutter kicks, full extension, on your side) Right side down, left side back with fins recover 200 easy free pull 400 yards 4000 cumulative yards