Kiefer Weekly Swim Workout: Medley Mayhem
Focus: Strengthen your IM. Kiefer Swim Workout - Short Download Short Swim Workout PDF Warm Up: 100 swim 100 pull backstroke 100 swim 100 pull backstroke 400 yards 400 cumulative...
Kiefer Weekly Swim Workout: Medley Mayhem
Focus: Strengthen your IM. Kiefer Swim Workout - Short Download Short Swim Workout PDF Warm Up: 100 swim 100 pull backstroke 100 swim 100 pull backstroke 400 yards 400 cumulative...
Kiefer Weekly Swim Workout: Cruise
Focus: Build your threshold and endurance. Kiefer Swim Workout - Short Download Short Swim Workout PDF Warm Up: 200 swim 100 pull 100 kick 400 yards 400 cumulative yards Main:...
Kiefer Weekly Swim Workout: Cruise
Focus: Build your threshold and endurance. Kiefer Swim Workout - Short Download Short Swim Workout PDF Warm Up: 200 swim 100 pull 100 kick 400 yards 400 cumulative yards Main:...
Kiefer Weekly Swim Workout: Ladders
Focus: All of them! Climb and descend, stick to it! Kiefer Swim Workout - Short Warm Up: 50 swim 100 kick 200 pull 100 IM drill 50 choice 500 yards...
Kiefer Weekly Swim Workout: Ladders
Focus: All of them! Climb and descend, stick to it! Kiefer Swim Workout - Short Warm Up: 50 swim 100 kick 200 pull 100 IM drill 50 choice 500 yards...
Kiefer Swim Workout: Faux Meet
Focus: Warm up for your race, warm down when you are done. Kiefer Swim Workout - Short Warm Up: 200 swim 100 free drill 100 flutter kick 200 IM drill,...
Kiefer Swim Workout: Faux Meet
Focus: Warm up for your race, warm down when you are done. Kiefer Swim Workout - Short Warm Up: 200 swim 100 free drill 100 flutter kick 200 IM drill,...
Kiefer Swim Workout: Aerobic
Focus: Burn up those legs! Kiefer Swim Workout - Short Download Short Swim Workout PDF Warm Up: 200 swim 100 pull 100 kick 400 yards 400 cumulative yards Main: 2...
Kiefer Swim Workout: Aerobic
Focus: Burn up those legs! Kiefer Swim Workout - Short Download Short Swim Workout PDF Warm Up: 200 swim 100 pull 100 kick 400 yards 400 cumulative yards Main: 2...
Kiefer Swim Workout: IM
Focus: A well-rounded swimmer is a stronger swimmer. Kiefer Swim Workout - Short Download Short Swim Workout PDF Warm Up: 100 swim 100 kick 100 pull 100 kick 400 yards...
Kiefer Swim Workout: IM
Focus: A well-rounded swimmer is a stronger swimmer. Kiefer Swim Workout - Short Download Short Swim Workout PDF Warm Up: 100 swim 100 kick 100 pull 100 kick 400 yards...
Kiefer Swim Workout: Secondary
Focus: Training your best non-free stroke. Kiefer Swim Workout - Short Download Short Swim Workout PDF Warm Up: 100 swim 200 kick/drill by 25 secondary 100 pull 400 yards 400...
Kiefer Swim Workout: Secondary
Focus: Training your best non-free stroke. Kiefer Swim Workout - Short Download Short Swim Workout PDF Warm Up: 100 swim 200 kick/drill by 25 secondary 100 pull 400 yards 400...
Kiefer Swim Workout: Mix It Up
Focus: Look at the workout as individual sets with separate foci. Kiefer Swim Workout - Short Download Short Swim Workout PDF Warm Up: 100 swim 100 kick 100 pull 100...
Kiefer Swim Workout: Mix It Up
Focus: Look at the workout as individual sets with separate foci. Kiefer Swim Workout - Short Download Short Swim Workout PDF Warm Up: 100 swim 100 kick 100 pull 100...
Kiefer Swim Workout: Stroke Specialty Series - ...
Focus: Technique and strength. (View backstroke and butterfly stroke series, too.) Kiefer Swim Workout - Short Download Short Swim Workout PDF Warm Up: 200 choice swim 100 breast kick 300...
Kiefer Swim Workout: Stroke Specialty Series - ...
Focus: Technique and strength. (View backstroke and butterfly stroke series, too.) Kiefer Swim Workout - Short Download Short Swim Workout PDF Warm Up: 200 choice swim 100 breast kick 300...