April 14

By Stacey Kiefer, Masters Swim Coach

April 14, 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

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Warm Up:
150 free
100 (50 back/50 breast)
100 (50 fist/50 catch up)
50 scull
400 yards

2 x 75 free pull (25 underwater recovery/25 right arm/25 left arm)
300 loco pull
450 yards
850 composite yards

3 x 100 kick choice - :15 rest
300 yards
1150 composite yards

Swim the next set 4 times. The 25's should be IM order by set.
2 x 25 sprint - :20 rest (fly the first time, back the second...)
2 x 50 (25 sprint/25 ez) - :15 rest
1 x 100 sprint
50 ez recovery
1200 yards
2350 composite yards

100 easy warm down

Longer Workout

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Warm Up:
400 free
300 IM (50 drill/25 swim for each stroke)
200 (50 Tarzan/50 fist)
100 scull
1000 yards

2 x 75 pull (25 underwater recovery/25 right arm/25 left arm)
500 pull loco
650 yards
1650 composite yards

3 x 100 kick choice - :10 rest
300 yards
1950 composite yards

Swim the next set 4 times. The 25's should be IM order by set.
2 x 25 sprint - :20 rest (fly the first time, back the second...)
2 x 75 (50 sprint/25 ez) - :20 rest
1 x 100 sprint - 1:00 rest
2 x 25 sprint - :20 rest (fly the first time, back the second...)
50 ez
1600 yards
3550 composite yards

6 x 50 kick - mix your strokes - :10 rest
4 x 25 tombstone kick - :15 rest
400 yards
3950 composite yards

200 easy warm down