06/02/15 Workout Recap - UNCOACHED, Kiefer.com Workout

Brought to you by kiefer.com; enjoy!!

Warm Up:
200 easy
200 IM drill
100 kick on back
100 scull
4 x 25 completed as odds single arm, evens build – perfect stroke
700 yards

Main set:
3 x 100 free – holding a fast but maintainable pace getting :05 rest
4 x 75 kick with board and fins – fast kick – :10 rest
4 x 100 IM – odds – 1st 50 is hard/2nd 50 is moderate – evens 1st 50 is moderate/2nd 50 is hard – :10 rest
4 x 75 kick with fins and board – fast kick – :10 rest
3 x 100 pull with buoy and paddles – holding a fast but maintainable pace getting :05 rest
1600 yards
2300 cumulative yards

12 x 25 choice from the middle hard with fast turn and tight streamline – :20 rest
300 yards
2600 cumulative yards

200 easy

Posted on June 3, 2015 .