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Kiefer Swim Workout: More Than Free

Kiefer Swim Workout: More Than Free
Focus: Focus on your best non freestyle stroke technique and speed

Kiefer Swim Workout - Short

Download Short Swim Workout PDF Warm Up: 1000 yards Alternate 150 swim/50 kick 1000 yard 1000 cumulative yards Main set: 6 x75’s @:10 rest 2 - non free drill/free/non free swim 2 - non free swim/free/non free build 2 - non free fast/50 easy free 450 yards 1450 cumulative yards 12 x 50’s @ :10 rest with paddles Breath control, breath 3, 5, 7,9 by 50 repeat 3 times 600 yards 2050 cumulative yards 8 x 100’s @:15 rest 1-3: 75 free/25 non free drill 4: 100 fast non free 800 yards 2850 cumulative yards 100 easy 100 yards 2950 cumulative yards 200 streamline kick on your back fast for time w/fins 100 yards 3150 cumulative yards 100 easy 100 yards 325 0 cumulative yards  

Kiefer Swim Workout - Long

Download Long Swim Workout PDF Warm Up: 1000 yards Alternate 150 swim/50 kick 1000 yard 1000 cumulative yards Main set: 12 x75’s @:10 rest 4 - non free drill/free/non free swim 4 - non free swim/free/non free build 4 - non free fast/50 easy free 900 yards 1900 cumulative yards 16 x 50’s @ :10 rest with paddles Breath control, breath 3, 5, 7,9 by 50 repeat 4 times 800 yards 2700 cumulative yards 12 x 100’s @:15 rest 1-3: 75 free/25 non free drill 4: 100 fast non free 1200 yards 3900 cumulative yards 200 easy 200 yards 4100 cumulative yards 500 streamline kick on your back fast for time w/fins 500 yards 4600 cumulative yards 200 easy 200 yards 4800 cumulative yards
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