Kiefer Swim Workout: Aerobic IM
Focus: Longer distances, great attention to detail, stay focused! Kiefer Swim Workout - Short Download Short Swim Workout PDF Warm Up: 100 swim 100 IM drill 100 IM kick 100...
Kiefer Swim Workout: Aerobic IM
Focus: Longer distances, great attention to detail, stay focused! Kiefer Swim Workout - Short Download Short Swim Workout PDF Warm Up: 100 swim 100 IM drill 100 IM kick 100...
Kiefer Swim Workout: Just Breathe
Focus: Varying distances of high intensity with moderate to long rest intervals. Kiefer Swim Workout - Short Download Short Kiefer Swim Workout PDF Warm Up: 100 swim 100 pull 100...
Kiefer Swim Workout: Just Breathe
Focus: Varying distances of high intensity with moderate to long rest intervals. Kiefer Swim Workout - Short Download Short Kiefer Swim Workout PDF Warm Up: 100 swim 100 pull 100...
Kiefer Swim Workout: Butterfly Bonanza
Focus: Stroke focus with aerobic highlights. Kiefer Swim Workout - Short Download Short Swim Workout PDF Warm Up: 200 swim 100 kick 100 pull 10 x 50’s Fish Flop all...
Kiefer Swim Workout: Butterfly Bonanza
Focus: Stroke focus with aerobic highlights. Kiefer Swim Workout - Short Download Short Swim Workout PDF Warm Up: 200 swim 100 kick 100 pull 10 x 50’s Fish Flop all...
Kiefer Swim Workout: Work It Out
Focus: Controlled intensity plus base building. Kiefer Swim Workout - Short Warm Up: 100 free 100 IM kick 100 IM drill 300 yards 300 cumulative yards 2 x 50 kick/drill...
Kiefer Swim Workout: Work It Out
Focus: Controlled intensity plus base building. Kiefer Swim Workout - Short Warm Up: 100 free 100 IM kick 100 IM drill 300 yards 300 cumulative yards 2 x 50 kick/drill...
Kiefer Swim Workout: IM Accents
Focus: Aerobic base with IM accents. Kiefer Swim Workout - Short Download Short Swim Workout PDF 200 swim 100 pull 100 kick 400 yards 400 cumulative yards 2x 50 streamline...
Kiefer Swim Workout: IM Accents
Focus: Aerobic base with IM accents. Kiefer Swim Workout - Short Download Short Swim Workout PDF 200 swim 100 pull 100 kick 400 yards 400 cumulative yards 2x 50 streamline...
Kiefer Swim Workout: Cruisin'
Focus: Aerobic free, build your base. Kiefer Swim Workout - Short Download Short Swim Workout PDF Warm Up: 100 swim 100 pull 100 kick 300 yards 300 cumulative yards Main:...
Kiefer Swim Workout: Cruisin'
Focus: Aerobic free, build your base. Kiefer Swim Workout - Short Download Short Swim Workout PDF Warm Up: 100 swim 100 pull 100 kick 300 yards 300 cumulative yards Main:...
Kiefer Swim Workout: Light Medley
Focus: Variety with aerobic free. Kiefer Swim Workout - Short Download Short Swim Workout PDF Warm Up: 300 choice 300 yards 300 cumulative yards 20 x 25’s breaststroke @ :10...
Kiefer Swim Workout: Light Medley
Focus: Variety with aerobic free. Kiefer Swim Workout - Short Download Short Swim Workout PDF Warm Up: 300 choice 300 yards 300 cumulative yards 20 x 25’s breaststroke @ :10...
Kiefer Swim Workout: Aerobic with IM
Focus: Building your base with stroke foci built in. Kiefer Swim Workout - Short Download Short Swim Workout PDF Warm Up: 200 swim 2 x 100’s @ :10 50 kick,...
Kiefer Swim Workout: Aerobic with IM
Focus: Building your base with stroke foci built in. Kiefer Swim Workout - Short Download Short Swim Workout PDF Warm Up: 200 swim 2 x 100’s @ :10 50 kick,...
Kiefer Swim Workout: Secondary Speeds
Focus: Underwater speed, breakouts, and finishes. Kiefer Swim Workout - Short Download Short Swim Workout PDF Warm Up: 200 swim 100 IM kick 100 IM drill 400 yards 400 cumulative...
Kiefer Swim Workout: Secondary Speeds
Focus: Underwater speed, breakouts, and finishes. Kiefer Swim Workout - Short Download Short Swim Workout PDF Warm Up: 200 swim 100 IM kick 100 IM drill 400 yards 400 cumulative...