Kiefer Background

December 8

By Stacey Kiefer, Masters Swim Coach

December 8, 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:
Warm Up:
150 free
2 x 50 kick choice
200 reverse IM (25 scull, 25 drill)
2 x 50 pull build
150 free (crescendo each 50)
700 yards

1 x 100 pull (7 breaths or less) :20 rest
2 x 75 pull (2 breaths per 25) :20 rest
1 x 50 pull (2 breaths total) :20 rest
2 x 25 pull (no breath) :15 rest
350 yards
1050 composite yards

2 x 75 (stroke &$45; 25 right arm/25 left arm/25 build) :10 rest
2 x 150 pace free :20-:30 rest
6 x 50 kick (25 sprint/25 normal) :10 rest
2 x 150 stroke or IM :15-:25 rest
2 x 75 choice (middle 25 is fast!) :15 rest
1 x 200 fast!
1400 yards
2450 composite yards

8 x 25 choice (odds= sprint, evens= ez) :15-:20 rest
200 yards
2650 composite yards

100 easy warm down


Longer Workout

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Warm Up:
300 free
4 x 50 kick choice
300 reverse IM (25 scull, 25 drill, 25 swim)
4 x 50 pull build
300 free (crescendo each 100)
1300 yards

2 x 100 pull (5 breaths or less) :20 rest
2 x 75 pull (1 breath per 25) :20 rest
2 x 50 pull (1 breath total) :20 rest
2 x 25 pull (no breath) :15 rest
500 yards
1800 composite yards

4 x 75 (IM order - 25 right arm/25 left arm/25 build) :10 rest
3 x 200 pace free :20-:30 rest
8 x 50 kick (25 sprint/25 normal) :10 rest
2 x 200 stroke or IM :15-:25 rest
4 x 75 choice (middle 25 is fast!) :15 rest
1 x 200 fast!
2200 yards
4000 composite yards

12 x 25 choice (odds= sprint, evens= ez) :15-:20 rest
300 yards
4300 composite yards

200 easy warm down