Kiefer Background

December 22

By Stacey Kiefer, Masters Swim Coach

December 22, 2010

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

 

Warm Up:
200 free
50 back
150 free
50 breast
150 pull
50 kick
650 yards

1 x 75 (50 dolphin kick/25 fly swim) :10 rest
1 x 75 (50 back kick/25 fly swim) :10 rest
1 x 75 (50 breast kick/25 breast swim) :10 rest
1 x 75 (50 flutter kick/ 25 breast swim) :10 rest
300 yards
950 composite yards

4 x 75 IM (skip 1 different stroke on each) :15 rest
2 x 50 choice :10 rest
2 x 25 sprint stroke :20 rest
1 x 100 IM strong pace
550 yards
1500 composite yards

2 x 100 pull (1st & 3rd 25 no breath) :15 rest
3 x 50 choice kick :10 rest
2 x 100 pull (middle 50= 2 breaths total) :15 rest
550 yards
2050 composite yards

4 x 75 free :15 rest
2 x 50 free :10 rest
2 x 25 sprint free :20 rest
1 x 100 strong pace free
550 yards
2600 composite yards

100 easy warm down


Longer Workout

 

Warm Up:
250 free
100 back
250 free
100 breast
250 pull
100 kick
1050 yards

2 x 75 (50 dolphin kick/25 fly swim) :10 rest
2 x 75 (50 back kick/25 fly swim) :10 rest
2 x 75 (50 breast kick/25 breast swim) :10 rest
2 x 75 (50 flutter kick/ 25 breast swim) :10 rest
600 yards
1650 composite yards

4 x 125 IM (50 fly on the 1st, 50 back on the 2nd, etc.) :15 rest
3 x 50 choice :10 rest
2 x 25 sprint stroke :20 rest
1 x 200 IM strong pace
900 yards
2550 composite yards

3 x 100 pull (1st & 3rd 25 no breath) :15 rest
6 x 50 choice kick :10 rest
3 x 100 pull (middle 50= 2 breaths total) :15 rest
900 yards
3450 composite yards

4 x 125 free :15 rest
3 x 50 free :10 rest
2 x 25 sprint free :20 rest
1 x 200 strong pace free
900 yards
4350 composite yards

200 easy warm down


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