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Beginner Swim Workout from Kiefer- May 2014

By Stacey Kiefer, Masters Swimmer

May 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:
100 freestyle easy
50 backstroke
100 freestyle
50 breaststroke
4 x 25 - choice, build your speed with each one (4th one should be really hard)

Main:
100 hard swim freestyle - :30 rest
50 moderate kick - with board (no fins) - :15 rest
75 hard swim backstroke - :30 rest
50 moderate kick - with board (no fins) - :15 rest
50 hard swim - breaststroke - :30 rest
50 moderate kick - with board (no fins) - :15 rest
25 hard swim - butterfly - :30 rest
50 moderate kick - with board (no fins) - :15 rest

12 x 50 completed in the below order. The first round (#1-6) is pull with buoy (no paddles), the second round (#7-12) is swim - build each 50 - :20 rest
#1 & # 7 free
#2 & #8 fly
#3 & #9 free
#4 & #10 backstroke
#5 & #11 freestyle
#6 & #12 breaststroke

6 x 25 freestyle any speed you want, breath control.
#1 & #4 take 3 breaths - :10 rest
#2 & #5 take 2 breaths - :20 rest
#3 & #6 take 1 breath - :30 rest

2 x 100 IM - As fast as you can! Off the block if possible.

1,800 yards TOTAL
Short, hard, stroke work is the name of the game today. Training fast will result in racing 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.

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