Kiefer Background

April 20

By Stacey Kiefer, Masters Swim Coach

April 20, 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:
100 free
2 x 50 stroke
200 pull breathe 3/5 by 50
2 x 50 (25 scull/25 no breath)
200 (50 build/100 kick/ 50 build)
700 yards

6 x 50 pull - no breath between flags and wall
300 yards
1000 composite yards

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
400 yards
1400 composite yards

2 x 75 choice kick :10 rest
1 x 100 IM kick no board :10 rest
2 x 25 underwater kick : 15 rest
300 yards
1700 composite yards

6 x 150 as follows:
1 & 2= very fast first and last 50 :20 rest
3 & 4= IM no free :20 rest
5 & 6= choice race pace :45 rest
900 yards
2600 composite yards

100 easy warm down


Longer 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