Kiefer Background

April 13

By Stacey Kiefer, Masters Swim Coach

April 13, 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.

Shorter Workout

 

Warm Up:
300 free
4 x 50 stroke
300 pull breathe 3/5/7 by 50
4 x 50 (25 scull/25 no breath)
300 (100 build/100 kick/ 100 build)
1300 yards

8 x 50 pull - no breath between flags and wall
400 yards
1700 composite yards

2 x [2 x 25 fly :10 rest]
      [3 x 50 fast free :05 rest]
      [2 x 25 back :10 rest]
      [3 x 25 fast free :05 rest]
      [2 x 25 breast :10 rest]
      [3 x 25 fast free :05 rest]
750 yards
2450 composite yards

2 x [2 x 75 choice kick :10 rest]
      [1 x 100 IM kick no board :10 rest]
      [2 x 25 underwater kick : 15 rest]
600 yards
3050 composite yards

8 x 150 as follows:
1 & 2= build by 50 :15 rest
3 & 4= IM no free :20 rest
5 & 6= very fast first and last 50 :20 rest
7 & 8= choice race pace :45 rest
1200 yards
4250 composite yards

200 easy warm down


Longer Workout

 

Warm Up:
300 free
100 back (first 50 drill)
200 free
100 breast (first 50 drill)
100 free
100 fly (first 50 drill)
6 x 50 (25 scull/25 Tarzan)
1200 yards

4 x 75 pace :10 rest
2 x 150 crescendo each 50 - :15 rest
4 x 75 IM :15 rest
1 x 300 strong pace
1200 yards
2400 composite yards

4 x 50 pull stroke :10 rest
2 x 200 pull (first and last 50 fast!) :15 rest
600 yards
3000 composite yards

2 x [4 x 25 sprint kick no board :10 rest]
      [4 x 50 kick IM order :10 rest]
600 yards
3600 composite yards

3 x 50 strong pace :10 rest
2 x 100 stroke or IM :15 rest
3 x 50 strong pace :10 rest
1 x 200 IM fast
700 yards
4300 composite yards

200 easy warm down

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