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June July Kiefer Beginner Swim Workout

By Stacey Kiefer, Masters Swim Coach

June-July 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.

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:
200 very easy freestyle
50 kick on back
100 backstroke
50 kick on back
50 breaststroke
50 kick on back

150 pull freestyle with buoy and paddles - :20 rest
3 x 50 non-freestyle (back, breast, or fly) hard - :30 rest (fully recover)
150 pull freestyle with buoy and paddles - :20 rest
3 x 50 freestyle hard - :30 rest (fully recover)

50 easy backstroke

8 x 25 hard kicking with fins and kickboard - :10 rest

50 easy breaststroke

2 x 25 hard sprint swim, your choice of stroke - :20 rest

100 really easy cool down

1,550 yards TOTAL
This was your sixth beginner workout. Feeling strong? Building your endurance? 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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