Kiefer Background

April 28

By Stacey Kiefer, Masters Swim Coach

April 28, 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:
300 choice (build every 3rd 50)
2 x 50 choice drill
2 x 50 (25 choice drill/25 scull)
2 x 50 (25 scull/25 build)
600 yards

3 x 25 pull no breath :20 - :25 rest
1 x 125 pull (1st and last 25 are stroke) - :15 rest
2 x 25 pull no breath :20 - :25 rest
1 x 125 pull (1st and last 25 are fast) - :15 rest
400 yards
1000 composite yards

2 x 200 free - strong pace - :20 rest
50 ez choice
2 x 150 IM no free - :15 rest
50 ez choice
3 x 100 free strong pace - :10 rest
1100 yards
2200 composite yards

6 x 50 kick (every 3rd 50 is fly kick no board) - :10 rest
300 yards
2500 composite yards

100 easy warm down


Longer Workout

 

Warm Up:
600 choice (build every 3rd 50)
2 x 75 choice drill
2 x 75 (50 choice drill/25 scull)
2 x 75 (25 scull/50 build)
1050 yards

2 x 25 pull no breath :15 - :20 rest
2 x 125 pull (1st and last 25 are stroke) - :15 rest
2 x 25 pull no breath :15 - :20 rest
2 x 125 pull (1st and last 25 are fast) - :15 rest
600 yards
1650 composite yards

4 x 200 free - strong pace - :20 rest
50 ez choice
4 x 150 IM no free - :15 rest
50 ez choice
4 x 100 free strong pace - :10 rest
1900 yards
3550 composite yards

12 x 50 kick (every 3rd 50 is fly kick no board) - :10 rest
600 yards
4150 composite yards

200 easy warm down