Kiefer Background

April 21

By Stacey Kiefer, Masters Swim Coach

April 21, 2010

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:
200 free
3 x 150 (25 kick, 75 free, 50 stroke)
6 x 25 - odds are sprint, evens are scull
800 yards

2 x 75 - pull build - :15 rest
1 x 300 swim strong page ‐ 1:00 rest
2 x 50 pull build - :15 rest
1 x 300 swim stronger pace - 1:00 rest
2 x 25 pull build - :15 rest
1 x 300 swim strongest pace
1200 yards
2000 composite yards

Kick this set twice. Either kick with the rest that is listed and build intensity for each distance or pick an interval that will apply to all distances. For example, kick the 25 on 1:20, then kick the 50 on 1:20 then kick the 75 on 1:20. Without taking extra rest, immediately go back to the 25 on 1:20 and kick your way through the set again.
25 kick - :15 rest
50 kick - :10 rest
75 kick - :05 rest
300 yards
2300 composite yards

4 x 50 free - 25 no breath/25 sprint - :30 rest
200 yards
2500 composite yards

100 easy warm down

 

Longer Workout

 

Warm Up:
200 free
6 x 150 (25 kick, 75 free, 50 stroke)
8 x 25 - odds are sprint, evens are scull
1300 yards

2 x 125 ‐ pull build - :15 rest
1 x 500 swim strong page - 1:00 rest
2 x 100 pull build - :15 rest
1 x 500 swim stronger pace - 1:00 rest
2 x 75 pull build - :15 rest
1 x 500 swim strongest pace
2100 yards
3400 composite yards

Kick this set twice. Either kick with the rest that is listed and build intensity for each distance or pick an interval that will apply to all distances. For example, kick the 50 on 1:40, then kick the 75 on 1:40 then kick the 100 on 1:40. Without taking extra rest, immediately go back to the 50 on 1:40 and kick your way through the set again.
50 kick - :15 rest
75 kick - :10 rest
100 kick - :05 rest
450 yards
3850 composite yards

6 x 50 free - 25 no breath/25 sprint - :30 rest
300 yards
4150 composite yards

200 easy warm down


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