Kiefer Background

April 6

By Stacey Kiefer, Masters Swim Coach

April 6, 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:
200 free
300 reverse IM (25 kick/25 drill/25 swim)
4 x 25 variable sprints
600 yards

2 x 100 pull crescendo :10 rest
2 x 150 swim (50 stroke/100 free build) :20 rest
150 kick (odd 25s are fly)
650 yards
1250 composite yards

6 x 50 hold fastest pace :05-:10 rest
300 yards
1550 composite yards

2 x 100 pull crescendo :10 rest
2 x 150 swim (100 IM/50 free build) :20 rest
150 kick (odd 25s are breast)
650 yards
2200 composite yards

50 scull
2 x 25 underwater no breath
50 scull
2 x 25 swim no breath
200 yards
2400 composite yards

2 x 75 hold fastest pace :20 rest
150 yards
2550 composite yards

100 easy warm down


Longer Workout

 

Warm Up:
200 free
800 reverse IM (50 swim/50 kick/50 drill/50 swim)
2 (4 x 25) variable sprints
1200 yards

3 x 100 pull crescendo :10 rest
3 x 150 swim (50 stroke IM order/100 free build) :20 rest
200 kick (odd 25s are fly)
950 yards
2150 composite yards

8 x 50 hold fastest pace :05-:10 rest
400 yards
2550 composite yards

3 x 100 pull crescendo :10 rest
3 x 150 swim (100 IM/50 free build) :20 rest
200 kick (odd 25s are breast)
950 yards
3500 composite yards

50 scull
4 x 25 underwater no breath
50 scull
4 x 25 swim no breath
300 yards
3800 composite yards

6 x 75 hold fastest pace :20 rest
450 yards
4250 composite yards

200 easy warm down

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