Kiefer Background

December 1

By Stacey Kiefer, Masters Swim Coach

December 1, 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.

Shorter Workout

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Warm Up:
100 free
4 x 75 (25 scull/50 choice swim)
3 x 100 descend stroke or IM
700 yards

300 free strong pace - remember your time. 1:00 rest
150 pull choice :20 rest
150 kick :10 rest
100 back, breast or IM
700 yards
1400 composite yards

2 x 100 pace - find average time :20 rest
400 free (time should= 300 split + average 100 time) 1:00 rest
150 kick (25 flutter/25 fly or breast) :20 rest
200 pull (25 IM order/25 free) :10 rest
50 back or breast
1000 yards
2400 composite yards

300 free strong pace. Try to beat your original 300 time.
300 yards
2700 composite yards

200 easy warm down


Longer Workout

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Warm Up:
400 free (every 4th 25 drill)
6 x 75 (25 scull/50 choice swim)
3 x 100 descend stroke or IM
1150 yards

500 free strong pace - remember your time. 1:00 rest
300 pull choice :20 rest
200 kick :10 rest
100 back, breast or IM
1100 yards
2250 composite yards

3 x 100 pace - find average time :20 rest
600 free (time should= 500 split + average 100 time) 1:00 rest
300 kick (50 flutter/50 fly or breast) :20 rest
200 pull (25 IM order/25 free) :10 rest
100 back, breast or IM
1500 yards
3750 composite yards

500 free strong pace. Try to beat your original 500 time.
500 yards
4250 composite yards

200 easy warm down