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Beginner Swim Workout from Kiefer - January 2014

By Stacey Kiefer, Masters Swim Coach

January 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.


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:
200 freestyle easy
100 IM drill of choice
4 x 25 kick on back
4 x 25 swim, choice of stroke, build

Complete the below set twice:
100 freestyle swim - build - :15 rest
2 x 50 kick with kickboard (no fins) - hard - :10 rest
4 x 25 pull with buoy - descend (get faster on each one) - :20 rest
100 IM - sprint - 1:00 rest (1st round done, now do it again // 2nd round done, move on to the next set)

200 pull with buoy and paddles, long and stretched out thinking about a perfect stroke

16 x 25 swim, completed as 4 in a row of each stroke - not sprinting, but a fast pace - try to hold together your butterfly - :15 rest

1,900 yards TOTAL
Want to get fast?! Workout like this, that mix in short distance speed, will get you swimming fast!

*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.