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5's for Fun!

By Stacey Kiefer, Masters Swim Coach

April 11, 2012

Kiefer is more than an aquatic merchant; we're a team of athletes with a vast knowledge and love for the water that we're eager to share. The swim workouts that you will find in this section 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.

Workout Focus: 5's for Fun!

Shorter Workout

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Warm Up:
5 lengths easy free
5 lengths easy stroke
5 lengths drill - pick your favorites
5 lengths free (build the last 5 lengths)
500 yards (assuming a 25-yard pool)

Main Set:
5 x 100 free - best interval you can hold getting :03-:05 rest. You should be working comfortably hard on this set, so don’t pick too easy of an interval. Challenge yourself!
500 yards
1000 cumulative yards

5 x 75 - :10 rest, competed as:
#1 & 2 - pull with buoy & paddles
#3 & 4 - kick with board and fins
#5 - scull with pull buoy + 1 easy length swim down to starting side
400 yards
1400 cumulative yards

5 x 50 swim from the middle of the pool - alternate strokes, work the turns hard (flags to wall to flags all out) :10 rest
250 yards
1650 cumulative yards

5 x (4 x 25) :05 rest - the 25’s completed as: #1 build up, #2 build down, #3 fast, #4 easy
Pick a different stroke for each round.
500 yards
2150 cumulative yards

200 easy  

Are You a Perfect 10?

Longer Workout

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Warm Up:
10 lengths easy free
10 lengths easy stroke
10 lengths drill - pick your favorites
10 lengths free (build the last 5 lengths)
1000 yards 

Main Set:
10 x 100 free - best interval you can hold getting :03-:05 rest. You should be working comfortably hard on this set, so don’t pick too easy of an interval. Challenge yourself!
1000 yards
2000 cumulative yards 

10 x 75 - :10 rest, competed as: #1&2, 5&6, 9&10 - pull with buoy & paddles
#3&4, 7&8 - kick with board and fins
750 yards
2750 cumulative yards 

10 x 50 swim from the middle of the pool - alternate strokes, work the turns hard (flags to wall to flags = all out) :10 rest
500 yards
3250 cumulative yards 

10 x (4 x 25) :05 rest - the 25’s completed as:
#1 build up, #2 build down, #3 fast, #4 easy
Pick a different stroke for each round.
1000 yards
4250 cumulative yards 

200 easy

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