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Kiefer Swim Workout: Stroke Specialty Series - Backstroke

Kiefer Swim Workout Backstroke Specialty SeriesFocus: Concentrating on non freestyle training to balance your body

Kiefer Swim Workout - Short

Download Short Swim Workout PDF Warm Up: 100 free 100 back 200 flutter kick 100 free pull 100 back pull 600 yards 600 cumulative yards 20 x 25’s @ :10 1- right arm only backstroke 2 - left arm only backstroke 3 - 3 right arm, 3 left arm backstroke 4 - perfect stroke 5 - build to a fast finish 500 yards 1300 cumulative yards 10 x 50’s @ :10 rest w/fins Max underwater breakouts on your push wall and turn wall (as far underwater as you can manage) then perfect technique backstroke 200 freestyle pull 700 yards 2000 cumulative yards Main Set: 500 Every fourth best effort 75 backstroke, 25 fly or breast 500 yards 2500 cumulative yards 4 x 100’s pull @ :15 rest 50 back, 50 free Match your cycles. For example if you take 12 cycles per 50 (24 strokes) on your back try to match it on free. 100 streamline flutter kick down, back scull on the way back 500 yards 3000 cumulative yards

Kiefer Swim Workout - Long

Download Long Swim Workout PDF Warm Up: 100 free 100 back 200 flutter kick 100 free pull 100 back pull 600 yards 600 cumulative yards 20 x 25’s @ :10 1- right arm only backstroke 2 - left arm only backstroke 3 - 3 right arm, 3 left arm backstroke 4 - perfect stroke 5 - build to a fast finish 500 yards 1300 cumulative yards 20 x 50’s @ :10 rest w/fins Max underwater breakouts on your push wall and turn wall (as far underwater as you can manage) then perfect technique backstroke 200 freestyle pull 1200 yards 2500 cumulative yards Main Set: 1000 Every fourth best effort 75 backstroke, 25 fly or breast 1000 yards 3500 cumulative yards 6 x 150’s pull @ :15 rest 50 back, 50 free, 50 back Match your cycles. For example if you take 12 cycles per 50 (24 strokes) on your back try to match it on free. 200 streamline flutter kick down, back scull on the way back 800 yards 4300 cumulative yards Broken 200 backstroke fast, take the allotted breaks and subtract them from your total time at completion 100 - 10 seconds rest 50 - 10 seconds rest 25 - 5 seconds rest 25 - 5 seconds rest 200 yards 4500 cumulative yards 200 easy choice 200 yards 4700 cumulative yards
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