Celebrating the 4th!
By Stacey Kiefer, Masters Swim Coach
July 4, 2012
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: Celebrating the 4th!
Shorter Workout
Download PDF VersionWarm Up:
400 easy free
400 IM - 25 kick, 50 drill, 25 swim of each stroke
800 yards
Main Set:
:10 rest after each distance, 1:00 rest between sets:
4 x 200 alternate 50 free/50 stroke - work the stroke portion
4 x 100 free - negative split each (2nd 50 faster than 1st 50)
4 x 50 swim 1 each stroke
4 x 25 sprint, choice
1500 yards
2300 cumulative yards
4 x 50 kick - with board and fins - be sure to mix in back and fly kick
4 x 50 pull - with paddles and buoy - #2 & #3 pick up the pace
400 yards
2700 cumulative yards
200 easy
Longer Workout
Warm Up:
400 easy free
400 IM - 25 kick, 50 drill, 25 swim of each stroke
800 yards
Main Set:
:10 rest after each distance, 1:00 rest between sets:
4 x 300 free, tempo pace - try to maintain the same speed for all 4
4 x 200 alternate 50 free/50 stroke - work the stroke portion
4 x 100 free - negative split each (2nd 50 faster than 1st 50)
4 x 50 swim 1 each stroke
4 x 25 sprint, choice
2700 yards
3500 cumulative yards
400 kick - with board and fins - be sure to mix in back and fly kick
400 pull - with paddles and buoy - every 3rd length hard
800 yards
4300 cumulative yards
200 easy
