Kiefer Background

April 7

By Stacey Kiefer, Masters Swim Coach

April 7, 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

0

Warm Up:
300 - every other 50 is stroke
12 x 25 on :05 rest - kick, pull, swim - kick the first 25 with your pull buoy on top of your board. After that, everything will be at the right end of the pool.
4 x 50 crescendo
800 yards

2 x 75 free - :15 rest - no breathing in and out of the walls
4 x 100 IM - :15 rest - sprint fly on 1, sprint back on 2, etc.
1 x 200 fast free - 1:00 rest
1 x 150 faster free - 1:00 rest
1 x 100 fastest free - 1:00 rest
1000 yards
1800 composite yards

kick an easy 25 after each of the following:
50 sprint kick - :05 rest
75 sprint kick - :10 rest
50 sprint kick - :05 rest
75 sprint kick - :10 rest
350 yards
2150 composite yards

pull:
2 x 25 fast - no breath - :15 rest
2 x 50 fast - 1 breath per 25 - :15 rest
2 x 150 fast free or IM pull - 1:00 rest
450 yards
2600 composite yards

100 easy warm down

 

Longer Workout


Warm Up:

600 - every 3rd 100 is stroke
20 x 25 on :05 rest - kick, pull, swim - kick the first 25 with your pull buoy on top of your board. After that, everything will be at the right end of the pool.
2 (3 x 50) crescendo within each set
1400 yards

4 x 75 free - :15 rest - no breathing in and out of the walls
4 x 100 IM - :15 rest - sprint fly on 1, sprint back on 2, etc.
1 x 300 fast free - 1:00 rest
1 x 250 faster free - 1:00 rest
1 x 200 fastest free - 1:00 rest
1450 yards
2850 composite yards

kick an easy 25 after each of the following:
50 sprint kick - :05 rest
75 sprint kick - :10 rest
2 x 100 sprint kick - :15 rest
75 sprint kick - :10 rest
50 sprint kick - :05 rest
600 yards
3450 composite yards

pull:
4 x 25 fast - no breath - :15 rest
4 x 50 fast - 1 breath per 25 - :15 rest
2 x 200 fast free or IM pull - 1:00 rest
700 yards
4150 composite yards

200 easy warm down