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August September Kiefer Beginner Swim Workout

By Stacey Kiefer, Masters Swim Coach

August-September 2013

Beginner Swim Workout Description:


If you are new to swim fitness, or haven’t hit the pool in a while- have no fear! Kiefer is here to get you started. Once your strength, comfort, and endurance improves, consider progressing to our Kiefer Weekly Workouts- featured in both short and long versions.

25 = 1 x 25 yard length
50 = 2 lengths (1 lap, down and back in a 25 yard pool)
75 = 3 lengths
100 = 4 lengths (2 laps)

Beginner Workout*

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Warm up:
100 very easy freestyle
50 backstroke
100 easy freestyle
50 breaststroke

OK - it’s time to figure out where your endurance level is!
Test set:
6 x 100 freestyle - holding the best interval you can make with :06-:08 rest. This should feel pretty hard, but don’t sprint the first 1 or 2 or you won’t be able to keep up with the interval. Example: On your first 100 freestyle you finish on are going to do all 6 of the 100’s on an interval of 1:45.
Watch the clock and pace yourself!

100 choice, recovery (easy)...good job, you made it through the test set.

4x 75 completed as 25 kick with board, 25 scull (hands up front), 25 swim, perfect stroke - your choice of stroke - take :10 rest after each

6 x 25 kick with board and fins - odds hard, evens easy - :10 rest

6 x 25 pull freestyle with buoy and paddles - odds hard, evens easy - :10 rest

100 cool down, easy

1,700 yards TOTAL
This was your eighth beginner workout. Use the results from the test set for future workouts. Did you choose too hard of an interval? If so, you need to add a little more time to make the set attainable. Did you choose too easy of an interval? If so you need to subtract time to make it harder. Remember the right interval time and try to keep improving it!

*Kiefer swim workouts 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.