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May June Kiefer Beginner Swim Workout

By Stacey Kiefer, Masters Swim Coach

May-June 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 very easy freestyle
25 backstroke
75 freestyle
25 breaststroke
50 freestyle
25 backstroke
4 x 25 your choice of stroke, build - fully recover before you start the next one

Main:
4 x 25 hard kick (with fins if you have them) - :15 rest

100 easy pull with with pull buoy - your choice of stroke

200 freestyle swim - build up speed by each 50 - :15 rest
50 choice kick with kickboard - :10 rest
100 backstroke or breaststroke swim - :15 rest
50 choice kick with kickboard - :10 rest
200 freestyle swim - build up speed by each 100 - :15 rest

100 easy pull with with pull buoy - your choice of stroke

4 x 25 hard kick (with fins if you have them) - :15 rest

100 really easy cool down

1,500 yards TOTAL
This was your fifth beginner workout. Are you ready for a harder challenge? Try checking out the short version of the Kiefer Weekly Swim Workouts. It’s okay to modify the yardage. 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.