Kiefer Background

August 11

By Stacey Kiefer, Masters Swim Coach

August 11, 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:
150 swim
2 x 50 kick
150 swim (middle 50 is stroke)
2 x 50 pull
150 swim (every other 25 scull)
650 yards

25 fly kick :10 rest
50 back kick :15 rest
75 breast kick :20 rest
100 free kick :20 rest
75 back kick :15 rest
50 breast kick :10 rest
25 free kick
400 yards
1050 composite yards

600 straight as follows - you decide how hard you want to work each part:
50 pull
50 fly swim
100 pull
100 back swim
50 pull
50 breast swim
100 pull
100 free swim
1000 yards
2800 composite yards

4 x 125 (50 drill/75 fast swim) :20 rest
4 x 75 IM - skip a different stroke each time :20 rest
4 x 25 choice sprint :30 rest
900 yards
2550 composite yards

100 easy warm down


Longer Workout

 

Warm Up:
300 swim
4 x 50 kick
300 swim (middle 100 is stroke)
4 x 50 pull
300 swim (every 3rd 25 scull)
1300 yards

25 fly kick :10 rest
50 back kick :15 rest
75 breast kick :20 rest
100 free kick :20 rest
100 fly kick :20 rest
75 back kick :15 rest
50 breast kick :10 rest
25 free kick
500 yards
1800 composite yards

1000 straight as follows - you decide how hard you want to work each part:
50 pull
50 fly swim
100 pull
100 back swim
150 pull
150 breast swim
200 pull
200 free swim
1000 yards
2800 composite yards

4 x 175 (50 drill/125 fast swim) :20 rest
4 x 125 IM - double a different stroke each time :20 rest
4 x 25 choice sprint :30 rest
1300 yards
4100 composite yards

200 easy warm down


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CLEARANCE: $3.15
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Kiefer Team Backpack
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CLEARANCE: $19.95