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: Stroke Specialty Series - Butterfly

Kiefer Swim Workout: Stroke Specialty Series - Butterfly
Butterfly Swim Work by KieferFocus: Butterfly training for full body benefit.

Kiefer Swim Workout - Short

Warm Up: 100 swim 100 pull 100 kick 100 swim 400 yards 400 cumulative yards 16 x 25’s @ :10 rest all dolphin kick with a board hands resting on top of the bottom of the board not holding it, head down in the water, long arms. Lift your head to breathe every 5 kicks or more 400 yards 800 cumulative yards 6 x 50’s @ :10 rest butterfly drill 2- Right arm only down, left arm only back 2- Doubles (2 right arm, 2 left arm, 2 full strokes) 2 - freestyle recover 200 freestyle pull 500 yards 1300 cumulative yards Main Set: 6 x 75’s @ :20 rest 2x 1- 25 underwater dolphin kick, 25 butterfly swim, 25 recover easy free 2- 25 recover, 25 underwater dolphin kick, 25 butterfly swim 3 - 25 butterfly swim, 25 recover, 25 underwater dolphin kick 450 yards 1750 cumulative yards 8 x 50’s freestyle pull @ :10 rest Moderate heart rate 140-150 200 easy no gear choice 600 yards 2350 cumulative yards 8 x 25’s @:15 rest Treat the fast 25’s as a broken 100 fly, add up your times when you are done. Odds sprint butterfly Even easy recover choice 200 yards 2550 cumulative yards 100 easy pull 100 scull choice 200 yards 2750 cumulative yards  

Kiefer Swim Workout - Long

Warm Up: 200 swim 200 pull 200 kick 200 swim 800 yards 800 cumulative yards 20 x 25’s @ :10 rest all dolphin kick with a board hands resting on top of the bottom of the board not holding it, head down in the water, long arms. Lift your head to breathe every 5 kicks or more 500 yards 1300 cumulative yards 10 x 50’s @ :10 rest butterfly drill 2- Right arm only down, left arm only back 2- Doubles (2 right arm, 2 left arm, 2 full strokes) 2 - freestyle recover 2- left arm only down, right arm only back 2- breakout (three perfect full strokes off the walls then easy free) 200 freestyle pull 700 yards 2000 cumulative yards Main Set: 12 x 75’s @ :20 rest 4x 1- 25 underwater dolphin kick, 25 butterfly swim, 25 recover easy free 2- 25 recover, 25 underwater dolphin kick, 25 butterfly swim 3 - 25 butterfly swim, 25 recover, 25 underwater dolphin kick 900 yards 2900 cumulative yards 8 x 100’s freestyle pull @ :10 rest Moderate heart rate 140-150 200 easy no gear choice 1000 yards 3900 cumulative yards 16 x 25’s @:15 rest Treat the fast 25’s as a broken 200 fly, add up your times when you are done. Odds sprint butterfly Even easy recover choice 400 yards 4300 cumulative yards 200 easy pull 200 scull choice 400 yards 4700 cumulative yards
Search engine powered by ElasticSuite
© 2023 Adolph Kiefer & Associates, LLC