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April May Kiefer Beginner Swim Workout

By Stacey Kiefer, Masters Swim Coach

April-May 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 easy freestyle
100 backstroke
100 freestyle
4 x 25 your choice of stroke, build - fully recover before you start the next one

Main:
100 steady freestyle - :15 rest
50 fast - no freestyle - :15 rest
100 steady freestyle - :15 rest
50 fast - no freestyle - :15 rest

200 kick with kickboard and fins - your choice of stroke (no fins for breaststroke kick)

75 steady - no freestyle - :20 rest
25 fast freestyle - :20 rest
75 steady - no freestyle - :20 rest
25 fast freestyle - :20 rest

200 pull with pull-buoy and paddles - your choice of stroke

150 really easy cool down

1,450 yards TOTAL
This was your fourth beginner workout. You should be getting stronger and feeling better in the water. 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.