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...
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...
Kiefer Swim Workout: Harder, Faster, Stronger
Focus: Hold onto your speed as the distance increases Kiefer Swim Workout - Short Download Short Swim Workout PDF Warm Up: 200 Swim 100 Drill Choice 100 Kick 200 Pull...
Kiefer Swim Workout: Harder, Faster, Stronger
Focus: Hold onto your speed as the distance increases Kiefer Swim Workout - Short Download Short Swim Workout PDF Warm Up: 200 Swim 100 Drill Choice 100 Kick 200 Pull...
Kiefer Swim Workout: Technique and Speed
Focus: Working on technique then hang on to it for some fast bursts of speed! Kiefer Swim Workout - Short Download Short Swim Workout PDF Warm Up: 200 Swim 200...
Kiefer Swim Workout: Technique and Speed
Focus: Working on technique then hang on to it for some fast bursts of speed! Kiefer Swim Workout - Short Download Short Swim Workout PDF Warm Up: 200 Swim 200...
Kiefer Swim Workout: Get High and Low
Focus: High intensity bursts with low rest intervals to challenge your base! Kiefer Swim Workout - Short Download Short Swim Workout PDF Warm Up: 200 Swim 100 Pull 100 Kick...
Kiefer Swim Workout: Get High and Low
Focus: High intensity bursts with low rest intervals to challenge your base! Kiefer Swim Workout - Short Download Short Swim Workout PDF Warm Up: 200 Swim 100 Pull 100 Kick...
Kiefer Swim Workout: Get Up and Go
Focus: Move your body! Variable speed to improve your aerobic capacity Kiefer Swim Workout - Short Download Short Swim Workout PDF Warm Up: 100 Swim 100 Kick 100 Back 100...
Kiefer Swim Workout: Get Up and Go
Focus: Move your body! Variable speed to improve your aerobic capacity Kiefer Swim Workout - Short Download Short Swim Workout PDF Warm Up: 100 Swim 100 Kick 100 Back 100...
Kiefer Swim Workout: Labor Day Laps
Focus: Enjoy a workout full of variety on this holiday! Kiefer Swim Workout - Short Download Short Swim Workout PDF Warm Up: 200 free easy 300 IM - 25 kick/25...
Kiefer Swim Workout: Labor Day Laps
Focus: Enjoy a workout full of variety on this holiday! Kiefer Swim Workout - Short Download Short Swim Workout PDF Warm Up: 200 free easy 300 IM - 25 kick/25...
Kiefer Swim Workout: Oh Snap!
Focus: Steady swimming then short and fast will snap you into shape! Kiefer Swim Workout - Short Download Short Swim Workout PDF Warm Up: 200 free easy 100 kick with...
Kiefer Swim Workout: Oh Snap!
Focus: Steady swimming then short and fast will snap you into shape! Kiefer Swim Workout - Short Download Short Swim Workout PDF Warm Up: 200 free easy 100 kick with...
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...
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...
Kiefer Swim Workout: Staying Balanced
Focus: Working all 4 strokes to keep you balanced and injury free. Kiefer Swim Workout - Short Download Short Swim Workout PDF Warm Up: 300 choice easy 300 IM -...
Kiefer Swim Workout: Staying Balanced
Focus: Working all 4 strokes to keep you balanced and injury free. Kiefer Swim Workout - Short Download Short Swim Workout PDF Warm Up: 300 choice easy 300 IM -...