Kiefer Background

April 27

By Stacey Kiefer, Masters Swim Coach

April 27, 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 every 3rd 25 scull
200 IM kick
100 fly (50 drill/50 swim)
100 back (50 drill/50 swim)
100 breast (50 drill/50 swim)
800 yards

2 x 25 underwater kick :10 rest
3 x 50 build free :10 rest
2 x 75 :15 rest (25 kick/50 build IM order)
3 x 100 free :15 rest
1 x 150 IM :20 rest
1 x 200 pull :20 rest
Take some extra rest here if you'd like

1 x 150 kick :15 rest
3 x 100 free :15 rest
2 x 75 (25 kick/50 build choice) :15 rest
3 x 50 build free :10 rest
2 x 25 underwater swim as far as you can go w/o a breath
1800 yards
2600 composite yards

200 easy warm down


Longer Workout

 

Warm Up:
400 choice
300 every 3rd 25 scull
200 IM kick
100 fly (50 drill/50 swim)
100 back (50 drill/50 swim)
100 breast (50 drill/50 swim)
1200 yards

2 x 25 underwater kick :10 rest
3 x 50 build free :10 rest
4 x 75 :15 rest (25 kick/50 build IM order)
3 x 100 free :15 rest
3 x 150 IM :20 rest
3 x 200 pull :20 rest
Take some extra rest here if you'd like

3 x 150 kick :15 rest
3 x 100 free :15 rest
4 x 75 (25 kick/50 build choice) :15 rest
3 x 50 build free :10 rest
2 x 25 underwater swim as far as you can go w/o a breath
3100 yards
4300 composite yards

200 easy warm down

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