Kiefer Background

A Well Balanced Swimmer

By Stacey Kiefer, Masters Swim Coach

April 18, 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: Free + Stroke = A Well-Balanced Swimmer

Shorter Workout

  Download PDF Version

Warm Up:
600 easy free, every 4th length is non-free
200 IM - 25 kick on back/25 drill
4 x 25 build one each stroke
900 yards

Main Set:
4 x 125 - Work the non-free hard. :05 rest after each. Completed as:
50 free/25 fly/50 free
50 free/25 back/50 free
50 free/25 breast/50 free
125 all free
500 yards
1400 cumulative yards

3 x 100 kick with board & fins - pick an interval that gives :10 rest.
300 yards
1700 cumulative yards

4 x 75 Work the non-free hard. :05 rest after each. Completed as:
25 free/25 fly/25 free
25 free/25 back/25 free
25 free/25 breast/25 free
75 all free
300 yards
2000 cumulative yards

3 x 100 free pull with paddles and buoy - pick an interval that gives :10 rest. Hold a good tempo pace.
300 yards
2300 cumulative yards

2 x (50 swim tempo choice :10 rest, 25 fly kick on back HARD! :10 rest)
150 yards
2450 cumulative yards

200 easy  

Longer Workout

  Download PDF Version

Warm Up:
600 easy free, every 4th length is non-free
200 IM - 25 kick on back/25 drill
200 drills of your choice
4 x 25 build, one each stroke
1100 yards

Main Set:
8 x 125 - :05 rest after each - complete the below sequence twice.
Work the non-free hard.
50 free/25 fly/50 free
50 free/25 back/50 free
50 free/25 breast/50 free
125 all free
1000 yards
2100 cumulative yards

4 x 100 kick with board & fins - pick an interval that gives :10 rest.
400 yards
2500 cumulative yards

8 x 75 - :05 rest after each - complete the below sequence twice.
Work the non-free hard.
25 free/25 fly/25 free
25 free/25 back/25 free
25 free/25 breast/25
free 75 all free
600 yards
3100 cumulative yards

6 x 100 free pull with paddles and buoy - pick an interval that gives :10 rest. Hold a good tempo pace.
800 yards
3900 cumulative yards

4 x (50 swim tempo choice :10 rest, 25 fly kick on back HARD! :10 rest)
300 yards
4200 cumulative yards

200 easy