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February March Kiefer Beginner Swim Workout

By Stacey Kiefer, Masters Swim Coach

February-March 2013

Beginner Swim Workout Description:


If you are new to swim fitness, or haven’t hit the pool in a while- have no fear! Kiefer is here to get you started. Once your strength, comfort, and endurance improves, consider progressing to our Kiefer Weekly Workouts- featured in both short and long versions.

Key: 
25 = 1 x 25 yard length
50 = 2 lengths (1 lap, down and back in a 25 yard pool)
75 = 3 lengths
100 = 4 lengths (2 laps)

Beginner Workout*

  Download PDF Version

Warm-up:
100 freestyle easy
50 backstroke easy
2 x 25 breaststroke moderate
50 backstroke moderate

Main:
4 x 25 build free - so the 1st one is easy but by #4 you should be swimming HARD! - :15 rest
50 backstroke swim - :10 rest
50 kick with a kickboard (no fins) - :10 rest
4 x 25 build free - :15 rest

6 x 50 pull with buoy - free - :15 rest

4 x 25 build NO free (swim back, breast, or fly) - :15 rest
50 free swim - :10 rest
50 kick with a kickboard (no fins) - :10 rest
4 x 25 build NO free- :15 rest

1 x 100 your choice of stroke, easy

1,250 yards TOTAL

How do you feel? You have completed the second workout! Be sure to drink plenty of fluids and have a healthy snack after this workout.

 

*Kiefer swim workouts are designed to inspire productive training with gratifying results. But, as you should with any workout program, please consult with your healthcare provider before you begin training.

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