Kiefer Background

Building

By Stacey Kiefer, Masters Swim Coach

June 22, 2011

Kiefer is more than an aquatic merchant; we're a team of athletes with a vast knowledge and love for the water that we're eager to share. The swim workouts that you will find in this section 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.

Workout Focus: Building freestyle strength and endurance.

Shorter Workout

 

Warm Up:
300 free
4 x 50 no free - kick 25 (no board), swim 25
4 x 50 1 of each stroke, pick your favorite drill for each stroke
700 yards

400 free - alternate kick with board and pull with paddles/buoy by 100 - build each 100,
no rest over the time it takes to switch equipment
400 yards
1100 cumulative yards

Freestyle, :15 rest after each distance:
400 tempo pace (as if swimming a distance race)
300 build
200 hard but not sprint, broken- :10 rest at the 100, :5 rest at the 150
100 sprint
1000 yards
2100 cumulative yards

200 recovery
4 x 50 butterfly kick on back in streamline position :10 rest
400 yards
2500 cumulative yards

100 easy warm down


Longer Workout

 

Warm Up:
500 free
100 easy backstroke
4 x 50 no free - kick 25 (no board), swim 25
4 x 50 1 of each stroke, pick your favorite drill for each stroke
1000 yards

600 free - alternate kick with board and pull with paddles/buoy by 100 - build each 100,
no rest over the time it takes to switch equipment
600 yards
1600 cumulative yards

Freestyle, :15 rest after each distance:
500 negative split
400 tempo pace (as if swimming a distance race)
300 build
200 hard but not sprint, broken- :10 rest at the 100, :5 rest at the 150
100 sprint
1500 yards
3100 cumulative yards

8 x 25 half length hard/half length easy, mix up strokes :30
200 recovery
300 kick with board, build up/build down by 50
4 x 50 butterfly kick on back in streamline position :10 rest
900 yards
4000 cumulative yards

200 easy warm down

Featured Products
Kiefer Team Backpack
Kiefer Team Backpack
Price: $44.95
CLEARANCE: $16.00