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Kiefer Swim Workout: A Little of Everything

Kiefer Swim Workout: A Little of Everything
Swim Workout: A Little of EverythingNeed help understanding certain words in this swim workout? View our swim workout terminology sheet for definitions. Focus: Balance.

Kiefer Swim Workout - Short

Download short swim workout PDF Warm Up: 100 swim 100 kick 100 pull 100 kick 400 yards 600 cumulative yards 3 x 100’s @ :20 rest 1 - kick 2 - drill 3- swim 300 yards 700 cumulative yards Main Set: 5 x 100’s (pull optional) @ base + :10 or :10 rest 1 - 100 free 2 - 75 free. 25 back 3 - 50 free, 50 back 4 - 25 free, 75 back 5 - 100 back 500 yards 1200 cumulative yards 12 x 25’s @ :05 - :10 rest secondary (non-freestyle) drill 300 yards 1500 cumulative yards 12 x 50’s @ base + :20 or :20 rest 3 fast One easy Round 1 - secondary Round 2 - free Round 3 - weak non-free stroke 600 yards 2100 cumulative yards 200 loosen choice 100 choice FAST off the blocks if possible 200 easy recover 500 yards 2600 cumulative yards  

Kiefer Swim Workout - Long

Download long swim workout PDF Warm Up: 200 swim 100 kick 200 pull 100 kick 600 yards 600 cumulative yards 6 x 100’s @ :20 rest 1 - kick 2 - drill 3- swim Repeat 600 yards 1200 cumulative yards Main Set: 5 x 200’s (pull optional) @ base +:15 or :15 rest 1 - 200 free 2 - 150 free, 50 back 3 - 100 free, 100 back 4 - 50 free, 150 back 5 - 200 back 1000 yards 2200 cumulative yards 12 x 25’s @ :05 - :10 rest secondary (non-freestyle) drill 300 yards 2500 cumulative yards 12 x 50’s @ base + :10 3 fast One easy Round 1 - secondary Round 2 - free Round 3 - weak non-free stroke 600 yards 3100 cumulative yards 5 x 100’s (pull optional) @ base + :10 or :10 rest 1 - 100 free 2 - 75 free. 25 back 3 - 50 free, 50 back 4 - 25 free, 75 back 5 - 100 back 500 yards 3600 cumulative yards 200 loosen choice 100 choice FAST off the blocks if possible 200 easy recover 500 yards 4100 cumulative yards
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