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: Interval Training

Kiefer Swim Workout: Interval Training
Need help understanding certain words in this swim workout? View our swim workout terminology sheet for definitions. Swimming Freestyle Underwater PhotographFocus: Stay tough, stay focused.

Kiefer Swim Workout - Short

Download short swim workout PDF Warm Up: 300 swim 200 pull 100 kick 600 yards 600 cumulative yards 4 x 100’s pull @ base +:05 or :10 rest 200 distance per cycle recover 600 yards 1200 cumulative yards 2x 3 x 100’s best average @ base +:10 or :15 rest 100 backstroke pull recover 800 yards 2000 cumulative yards 200 warm down choice 200 yards 2200 cumulative yards  

Kiefer Swim Workout - Long

Download long swim workout PDF Warm Up: 300 swim 200 pull 100 kick 600 yards 600 cumulative yards 3x 4 x 100’s pull @ base +:05 or :10 rest 200 distance per cycle recover 1800 yards 2400 cumulative yards 3x 3 x 200’s best average @ base +:10 or :15 rest 100 backstroke pull recover 2100 yards 4600 cumulative yards 200 warm down choice 200 yards 4800 cumulative yards
Search engine powered by ElasticSuite
© 2023 Adolph Kiefer & Associates, LLC