Kiefer Background

75's!

By Stacey Kiefer, Masters Swim Coach

October 19, 2011

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: Getting Serious with 75's!

Shorter Workout

 

Warm Up:
300 free easy
200 drill (mix up strokes and drills)
100 back
200 drill (mix up strokes and drills)
4 x 25 build each one, one of each stroke
900 yards

Main Set:
Set #1 of 75's:
6 x 75 - pick one interval that gives :10 rest on the free, :2-:5 rest on the IM
Alternate odds free, evens IM (drop the free)

100 kick easy with board (no fins)
550 yards
1450 cumulative yards

Set #2 of 75's:
6 x 75 - :10 rest
#1 & #4 25 fly/25 free/25 fly
#2 & #5 25 back/25 free/25 back
#3 & #6 25 breast/25 free/25 breast

100 kick easy with board (no fins)
550 yards
2000 cumulative yards

Set #3 of 75's:
2 x 75 HARD! Your choice of stroke, work the turns! - :30 rest

200 pull with buoy (no paddles)
350 yards
2350 cumulative yards

200 easy


Longer Workout

 

Warm Up:
300 free easy
200 drill (mix up strokes and drills)
100 back
200 drill (mix up strokes and drills)
4 x 25 build each one, one of each stroke
900 yards

Main Set:
Set #1 of 75's:
10 x 75 - pick one interval that gives :10 rest on the free, :2-:5 rest on the IM
Alternate odds free, evens IM (drop the free)

200 kick easy with a board and fins
950 yards
1850 cumulative yards

Set #2 of 75's:
8 x 75 - :10 rest
#1 & #5 25 fly/25 free/25 fly
#2 & #6 25 back/25 free/25 back
#3 & #7 25 breast/25 free/25 breast
#4 & #8 all free

200 kick easy with board and fins
800 yards
2650 cumulative yards

Set #3 of 75's:
6 x 75 pull with paddles and buoy - pick an interval that gives :10 rest

200 kick easy with board and fins
650 yards
3300 cumulative yards

Set #4 of 75's:
4 x 75 one of each stroke, build - :20 rest

200 pull with buoy (no paddles)
500 yards
3800 cumulative yards

Set #5 of 75's:
2 x 75 HARD! Your choice of stroke, work the turns! - :30 rest

200 pull with buoy (no paddles)
350 yards
4150 cumulative yards

200 easy