Kiefer Background

A Bit of Everything!

By Stacey Kiefer, Masters Swim Coach

February 1, 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: A bit of everything!

Shorter Workout

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Warm Up:
300 easy free - concentrate on bilateral breathing (alternate sides)
100 free drill - 25 right arm, 25 left arm, 25 fingertip drag, 25 catch-up
200 IM - 25 kick, 25 swim of each strokes
4 x 25 - 1 of each stroke, focus on long stroke
700 yards

Main Set:
400 - free swim, tempo pace, every 3rd length backstroke
4 x 25 backstroke sprint - :15 rest
300 - free swim, tempo pace, every 3rd length breaststroke
4 x 25 breaststroke sprint - :15 rest
200 - free swim, tempo pace, every 3rd length butterfly
4 x 25 butterfly sprint - :15 rest
1200 yards
1900 cumulative yards

6 x 100 complete as: 2 x (100 kick, 100 pull, 100 swim) :10 rest
Stick with one stroke per round
600 yards
2500 cumulative yards

4 x 25 sprint - one of each stroke :15 res
100 yards
2600 cumulative yards

200 easy cool down


Longer Workout

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Warm Up:
500 easy free - concentrate on bilateral breathing (alternate sides)
100 free drill - 25 right arm, 25 left arm, 25 fingertip drag, 25 catch-up
200 IM - 25 kick, 25 swim of each stroke
8 x 25 - 2 of each stroke, focus on long strokes
1000 yards

Main Set:
500 - free swim, tempo pace, every 3rd length backstroke
4 x 25 backstroke sprint - :15 rest
400 - free swim, tempo pace, every 3rd length breaststroke
4 x 25 breaststroke sprint - :15 rest
300 - free swim, tempo pace, every 3rd length butterfly
4 x 25 butterfly sprint - :15 res
1500 yards
2500 cumulative yards

12 x 100 complete as: 3 x (100 kick, 100 pull, 100 swim) :10 rest
Stick with one stroke per round
1200 yards
3700 cumulative yards

10 x 50 - alternate odds: 25 scull/25 perfect free, evens: swimstroke :05 rest
500 yards
4200 cumulative yards

4 x 25 sprint - one of each stroke :15 res
100 yards
4300 cumulative yards

8 x 25 sprint: odds are free, evens are no free on 1:00
200 yards
4500 cumulative yards

200 easy cool down

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