Kiefer Background

August 18

By Stacey Kiefer, Masters Swim Coach

August 18, 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:
200 choice
100 free (25 catch-up/25 free)
200 reverse IM (25 drill/25 swim)
100 free (25 fist/25 swim)
600 yards

4 x 100 pull with paddles (25 scull/75 crescendo) :15 rest
400 yards
1000 composite yards

4 (2 x 50) all on :10 rest
set 1 = turn on the T
set 2 = underwater turns
set 3 = 25 stroke/25 free
set 4 = build
400 yards
1400 composite yards

6 x 150
1 and 4 = 50 moderate/50 strong/50 moderate
2 and 5 = 50 moderate/100 strong
3 and 6 = 150 strong
900 yards
2300 composite yards

2 x 25 fly kick :10 rest
2 x 50 breast kick :10 rest
2 x 25 fly kick :10 rest
2 x 50 free kick :10 rest
300 yards
2600 composite yards

100 easy warm down


Longer Workout

 

Warm Up:
300 choice
200 free (25 catch-up/50 free)
300 reverse IM (25 kick/25 drill/25 swim)
200 free (25 fist/25 swim)
1000 yards

5 x 100 pull with paddles (25 scull/75 crescendo) :15 rest
500 yards
1500 composite yards

4 (3 x 50) all on :10 rest
set 1 = turn on the T
set 2 = underwater turns
set 3 = 25 stroke/25 free
set 4 = build
600 yards
2100 composite yards

6 x 250
1 and 4 = 75 moderate/100 strong/75 moderate
2 and 5 = 50 moderate/50 strong
3 and 6 = 250 strong
1500 yards
3600 composite yards

2 x 25 sprint kick :10 rest
2 x 50 fly kick :10 rest
2 x 75 breast kick :10 rest
2 x 100 free kick :10 rest
500 yards
4100 composite yards

200 easy warm down


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CLEARANCE: $19.95