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Beginner Swim Workout Kiefer - December 2013

By Stacey Kiefer, Masters Swim Coach

December 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*

  Download PDF Version

Warm up:
150 - very easy freestyle
150 - alternating 25 kick on side, 25 swim your choice of stroke, moderate
4 x 50 - one of each stroke (fly, back, breast, free), your favorite drill
4 x 25 - one of each stroke, swim perfect stroke

4 x 50 kick build up with board and fins - :15 rest
1 x 100 easy swim, your choice of stroke - :30 rest
1 x 100 swim HARD freestyle - 1:00 rest

2 x 150 pull with paddles and buoy, middle 50 hard, 1st and last 50 moderate - :15 rest

4 x 50 kick build up with fins, on your back - :15 rest
1 x 100 easy swim, your choice of stroke - :30 rest
1 x 100 swim HARD any stroke BUT freestyle - 1:00 rest

8 x 25 odds are hard, evens are easy. Your choice of stroke. Dive off the block or side if possible for the odds. Take as much time as you need to fully recover.

1,900 yards TOTAL
This was your twelfth beginner workout. If you have been swimming a few times a week, you should be feeling stronger and faster. You may be ready to move up to the short version of the Kiefer Weekly Swim Workouts.

*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.