Kiefer Background

August 4

By Stacey Kiefer, Masters Swim Coach

August 4, 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:
500 free every 5th 25 stroke
4 x 75 (kick, drill, swim) 1 of each stroke
200 no breathing inside the flags
100 build to fast each 25
50 (25 underwater swim/25 scull feet first)
4 x 25 take 1 fewer breath each 25 (4,3,2,1)
1250 yards

100 pull (50 fly/50 breast) :15 rest
4 x 50 moderate pace :10 rest
100 pull backstroke :15 rest
4 x 50 fast pace :05 rest
100 pull free - low stroke count :15 rest
4 x 50 fast :03 rest
100 IM pull
100 STROKE SPRINT for time
1100 yards
2350 composite yards

200 IM kick :10 rest
50 fly swim
150 IM kick (drop the 50 for any stroke) :10 rest
50 back swim
100 IM kick :10 rest
50 breast swim
100 IM SPRINT for time
700 yards
3050 composite yards

200 (50 Tarzan/100 free/50 fist)
4 times through the next 3 lines:
   [3 x 25 choice fast :10 rest]
   [10 x pool dips - front or back]
   [1 x 25 ez :10 rest]
100 ez
100 FREE SPRINT for time
1000 yards
4100 composite yards


Longer Workout

 

Warm Up:
500 free every 5th 25 stroke
4 x 75 (kick, drill, swim) 1 of each stroke
200 no breathing inside the flags
100 build to fast each 25
50 (25 underwater swim/25 scull feet first)
4 x 25 take 1 fewer breath each 25 (4,3,2,1)
1250 yards

100 pull (50 fly/50 breast) :15 rest
4 x 50 moderate pace :10 rest
100 pull backstroke :15 rest
4 x 50 fast pace :05 rest
100 pull free - low stroke count :15 rest
4 x 50 fast :03 rest
100 IM pull
100 STROKE SPRINT for time
1100 yards
2350 composite yards

200 IM kick :10 rest
50 fly swim
150 IM kick (drop the 50 for any stroke) :10 rest
50 back swim
100 IM kick :10 rest
50 breast swim
100 IM SPRINT for time
700 yards
3050 composite yards

200 (50 Tarzan/100 free/50 fist)
4 times through the next 3 lines:
    [3 x 25 choice fast :10 rest]
   [10 x pool dips - front or back]
   [1 x 25 ez :10 rest]
100 ez
100 FREE SPRINT for time
1000 yards
4100 composite yards

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