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Kiefer Weekly Swim Workout: Fine Tuning

Kiefer Weekly Swim Workout: Fine Tuning
Focus: Stroke specific work to promote perfect form.

Kiefer Swim Workout - Short

Download Short Swim Workout PDF Warm Up: 300 free easy - every 5th length kick on side or back 100 backstroke 200 IM drill 100 breaststroke 4 x 25 - one each stroke, build 800 yards Main set: 4 x 150 free, rotating through with a hard 50 - so #1 1st 50 is hard, #2 2nd 50 is hard, etc. - :10 rest 600 yards 1400 cumulative yards 4 x 100 your best non-free stroke, holding a hard but maintainable interval in which you are getting :10 rest 400 yards 1800 cumulative yards 4 x 75 IM - rotate through which stroke is dropped - so #1 no free, # 2 no breast, etc. - :10 rest 300 yards 2100 cumulative yards 300 pull with paddles and buoy, moderate alternating 50 breathing every 5th stroke/50 breathing every 7th stroke - OR wear a swimmer’s snorkel 300 yards 2400 cumulative yards Tabata kick set with board (no fins) completed as: 8 x :20 SUPER HARD kick then :10 very easy - this is a continuous kick set, so no resting at the walls 200 yards 2600 cumulative yards 200 easy  

Kiefer Swim Workout - Long

Download Long Swim Workout PDF Warm Up: 500 free easy - every 5th length kick on side or back 150 backstroke 200 IM drill 150 breaststroke 4 x 25 - one each stroke, build 1100 yards Main set: 6 x 150 free, rotating through with a hard 50 - so #1 1st 50 is hard, #2 2nd 50 is hard, etc. - :10 rest 900 yards 2000 cumulative yards 5 x 100 your best non-free stroke, holding a hard but maintainable interval in which you are getting :10 rest 500 yards 2500 cumulative yards 4 x 75 IM - rotate through which stroke is dropped - so #1 no free, # 2 no breast, etc. - :10 rest 300 yards 2800 cumulative yards 5 x 50 your worst stroke, working on perfect form - :05 rest 2 x 25 your worst stroke, hard - :15 rest 300 yards 3100 cumulative yards 300 pull with paddles and buoy, moderate alternating 50 breathing every 5th stroke/50 breathing every 7th stroke - or wear a swimmers’s snorkel 1:00 rest 8 x 50 kick with board and fins completed as 25 build take :05 rest then 25 hard - :10 rest 1:00 rest 300 pull with paddles (no buoy) - alternating 25 fast/25 easy 1000 yards 4100 cumulative yards Tabata kick set with board (no fins) completed as: 8 x :20 SUPER HARD kick then :10 very easy - this is a continuous kick set, so no resting at the walls 200 yards 4300 cumulative yards 5 x 50 your best stroke, working on perfect form - :05 rest 2 x 25 your best stroke, hard - :15 rest 300 yards 4600 cumulative yards 200 easy
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