Kiefer Background

A taste of everything!

By Stacey Kiefer, Masters Swim Coach

August 17, 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: A taste of everything!

Shorter Workout

 

Warm Up:
200 Freestyle
150: 2 x (25 left arm free, 25 right arm free, 25 regular free)
150 Backstroke
150: 2 x (25 left arm back, 25 right arm back, 25 regular back)
150 Breaststroke
150: 2 x (25 3-second glide breast, 25 dolphin kick breast, 25 regular breast)
100 Butterfly (25 left arm, 25 right arm, 25 3-left arm/3-right arm, 25 regular fly)
1050 yards

Main set:
3 x 100 Free tempo pace :05 rest
3 x 50 Kick (odds on front, evens on back) :10 rest

3 x 100 Free tempo pace :05 rest
3 x 50 Pull with paddles/buoy :10 rest

2 x 100 Stroke tempo pace :05 rest
2 x 50 Drill of choice :10 rest
1200 yards
2250 cumulative yards

Variable Sprints
Choose a different stroke for each set - :10 rest after each 25
3 times through:
25 half length slow/half length fast
25 half length fast/half length slow
25 build up
25 sprint
300 yards

2550 cumulative yards

200 easy


Longer Workout

 

Warm Up:
300 Freestyle
150: 2 x (25 left arm free, 25 right arm free, 25 regular free)
150 Backstroke
150: 2 x (25 left arm back, 25 right arm back, 25 regular back)
150 Breaststroke
150: 2 x (25 3-second glide breast, 25 dolphin kick breast, 25 regular breast)
100 Butterfly (25 left arm, 25 right arm, 25 3-left arm/3-right arm, 25 regular fly)
1150 yards

6 x 50 scull - use pull buoy
#1 & #4 scull with arm up in front (on tummy)
#2 & #5 scull with arms below body (on tummy)
#3 & #6 scull with arms at sides (on back)
300 yards
1450 cumulative yards

Main set:
6 x 100 Free tempo pace :05 rest
6 x 50 Kick (odds on front, evens on back) :10 rest

6 x 100 Free tempo pace :05 rest
6 x 50 Pull with paddles/buoy :10 rest

4 x 100 Stroke tempo pace :05 rest
4 x 50 Drill of choice :10 rest
2400 yards
3850 cumulative yards

6 x 25 Underwater streamline dolphin kick (odds on front, evens on back) on 1:00
150 yards
4000 cumulative yards

Variable Sprints
Choose a different stroke for each set - :10 rest after each 25
3 times through:
25 half length slow/half length fast
25 half length fast/half length slow
25 build up
25 sprint
300 yards

4300 cumulative yards

200 easy

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