Kiefer Background

August 25

By Stacey Kiefer, Masters Swim Coach

August 25, 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 free
2 x 150 (50 kick no board/100 build swim)
3 x 100 alternate free and IM
800 yards

400 pull with paddles - every 4th 25 is scull
400 yards
1200 composite yards

2 x 50 (25 fly/25 back) :05 rest
2 x 25 sprint fly :15-:20 rest
2 x 50 (25 back/25 breast) :05 rest
2 x 25 sprint back :15-:20 rest
2 x 50 (25 breast/25 free) :05 rest
2 x 25 sprint breast :15-:20 rest
450 yards
1650 composite yards

Twice through the kick set - :10 rest for all
100 flutter kick - sprint 1st and last 25
50 breast kick - sprint middle 25
2 x 25 fly kick - no board
400 yards
2050 composite yards

3 x 200 free
1 = every other 25 is catch-up
2 = build each 50 within
3 = fast!
600 yards
2650 composite yards

100 easy warm down


Longer Workout

 

Warm Up:
200 free
3 x 150 (50 kick no board/100 build swim)
6 x 100 alternate free and IM
1250 yards

500 pull with paddles - every 5th 25 is scull
500 yards
1750 composite yards

3 x 50 (25 fly/25 back) :05 rest
4 x 25 sprint fly :15-:20 rest
3 x 50 (25 back/25 breast) :05 rest
4 x 25 sprint back :15-:20 rest
3 x 50 (25 breast/25 free) :05 rest
4 x 25 sprint breast :15-:20 rest
750 yards
2500 composite yards

Twice through the kick set - :10 rest for all
2 x 100 flutter kick - sprint 1st and last 25
2 x 50 breast kick - sprint middle 25
2 x 25 fly kick - no board
700 yards
3200 composite yards

3 x 300 free
1 = every 3rd 25 is catch-up
2 = build each 75 within
3 = fast!
900 yards
4100 composite yards

200 easy warm down


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