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Kiefer Swim Workout: Wake Up!

Kiefer Swim Workout: Wake Up!
Focus: This workout will keep you on your toes! Lots of variables within each set will make this workout go fast!

Kiefer Swim Workout - Short

Warm Up: 100 free 100 non-free 100 IM completed as half length kick/half length swim 100 IM drill 4 x 25 choice, streamline kick to the middle, swim easy to the end 4 x 25 choice, swim easy to the middle, build to the end 4 x 25 choice, swim perfect stroke 700 yards Main set: Complete the below set freestyle as: #1 of each interval with paddles, buoy, and swimmer’s snorkel #2 with fins and paddles #3 no equipment 3 x 200 moderate - :15 rest (Be fast changing gear!) 1:00 rest 3 x 100 fast - :20 rest 900 yards 1600 cumulative yards 8 x 25 fast kick with board only - :10 rest 200 yards 1800 cumulative yards 6 x 50 swim - :10 rest, completed as: #1 & #4 - 25 fly/25 back #2 & #5 - 25 back/25 breast #3 & #6 - 25 breast/25 free 300 yards 2100 cumulative yards 4 x 50 build, your choice of stroke, start about a foot from the wall so that you can’t push off (from a dead start), end with a flipturn - :10 rest 200 yards 2300 cumulative yards 12 x 25 completed as: #1 - #4 - scull, mix up the types (front, middle, back) - :10 rest #5 - #8 - 4 strokes/6 kicks - mix up the strokes - :10 rest #9 - #12 - Fast swim! 1 each stroke, at least 2 from the blocks - :20 rest 300 yards 2600 cumulative yards 200 easy  

Kiefer Swim Workout - Long

Warm Up: 200 free 200 non-free 200 IM completed as 25 kick/25 swim 100 IM drill 4 x 25 choice, streamline kick to the middle, swim easy to the end 4 x 25 choice, swim easy to the middle, build to the end 4 x 25 choice, swim perfect stroke 1000 yards Main set: Complete the below set freestyle as: #1 of each interval with paddles, buoy, and swimmer’s snorkel #2 with fins and paddles #3 no equipment 3 x 300 moderate - :10 rest (Be fast changing gear!) 1:00 rest 3 x 200 faster - :15 rest 1:00 rest 3 x 100 fastest - :20 rest 1800 yards 2800 cumulative yards 8 x 25 fast kick with board only - :10 rest 200 yards 3000 cumulative yards 6 x 50 swim - :10 rest, completed as: #1 & #4 - 25 fly/25 back #2 & #5 - 25 back/25 breast #3 & #6 - 25 breast/25 free 300 yards 3300 cumulative yards 4 x 50 build, your choice of stroke, start about a foot from the wall so that you can’t push off (from a dead start), end with a flipturn - :10 rest 200 yards 3500 cumulative yards 4 x 150 free with paddles completed as: #1 & #3 - reducing stroke count by 1 stroke for each 50 within the 150 - :15 rest #2 & #4 - reducing breath count by 1 for each 50 within the 150 - :15 rest 600 yards 4100 cumulative yards 20 x 25 completed as: #1 - #8 - scull, mix up the types (front, middle, back) - :10 rest #9 - #16 - 4 strokes/6 kicks - mix up the strokes - :10 rest #17 - #20 - Fast swim! 1 each stroke, at least 2 from the blocks - :20 rest 500 yards 4600 cumulative yards 200 easy
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