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Beginner Swim Workout from Kiefer - February 2014

By Stacey Kiefer, Masters Swim Coach

February 2014

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.

Key:
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*

  Download PDF Version

Warm up:
150 freestyle swim easy
150 kick with board
100 IM, drill of your choice
4 x 25 choice, perfect stroke

Main:
4 x 50 swim - 1 of each stroke, build each one - :15 rest

5 x 100 freestyle with fins completed as:
25 kick with board and fins, drop your board and go right into 50 swim hard, grab your board quickly and do the last 25 kick - :20 rest

8 x 25 swim - 2 of each stroke, build each one - :10 rest

4 x 75 freestyle pull with paddles and fins completed as:
25 breathing every 3rd stroke/25 breathing every 5th stroke/25 breathing every 3rd stroke - :15 rest

4 x 25 all out hard, from the block - your choice of stroke - take as much rest as you need to recover from each

1,800 yards TOTAL

You ARE fast! An equal mix of stroke, free, speed, and even some breath control work will keep improvements coming your way!

*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.