Kiefer Background

December 29

By Stacey Kiefer, Masters Swim Coach

December 29, 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 (every other 50 is choice drill)
2 x 100 (25 underwater/50 build/25 scull)
4 x 100 swim IM (kick fly in #1, kick back in #2, etc.)
800 yards

400 pull strong pace 1:00 rest
3 x 50 free crescendo by 50 :15 rest
2 x 75 (50 back/25 free) :15 rest
150 flutter or fly kick
850 yards
1650 composite yards

400 free strong pace 1:00 rest
6 x 25 (odds= sprint, evens= ez) :15 rest
2 x 75 (middle 25 is stroke) :15 rest
1 x 150 free (fast 1st & 3rd 50) :20 rest
150 flutter or breast kick
1000 yards
2650 composite yards

100 easy warm down


Longer Workout

 

Warm Up:
450 free (every 3rd 50 is choice drill)
4 x 100 (25 underwater/50 build/25 scull)
4 x 100 swim IM (kick fly in #1, kick back in #2, etc.)
1250 yards

500 pull strong pace 1:00 rest
2 (3 x 50) free crescendo each set :15 rest
4 x 75 (50 back/25 free) :15 rest
200 flutter or fly kick
1300 yards
2550 composite yards

500 free strong pace 1:00 rest
10 x 25 (odds= sprint, evens= ez) :15 rest
3 x 100 (middle 50 is stroke) :15 rest
2 x 200 free (fast 2nd & 4th 50) :20 rest
2 x 150 flutter or breast kick
1750 yards
4300 composite yards

200 easy warm down