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...
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...
Rio Olympics® Swimming Schedule
The Games are upon us, teams have been selected, and rosters fleshed out. Athletes are making their final preparations to compete in Rio for the XXXI Olympiad! Here's the Rio...
Rio Olympics® Swimming Schedule
The Games are upon us, teams have been selected, and rosters fleshed out. Athletes are making their final preparations to compete in Rio for the XXXI Olympiad! Here's the Rio...
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...
Upper Body Water Workouts with Kiefer Dumbbells
If you're looking for some water dumbbell workouts to do at the pool, here are a few options. We've outlined the gear you'll need, and a few different types of...
Upper Body Water Workouts with Kiefer Dumbbells
If you're looking for some water dumbbell workouts to do at the pool, here are a few options. We've outlined the gear you'll need, and a few different types of...