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Endurance

By Stacey Kiefer, Masters Swim Coach

September 14, 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.

Workout Focus: Endurance

Shorter Workout

 

Warm Up:
300 freestyle easy
200 freestyle drill
200 choice easy
100 choice drill
800 yards

Main Set:
3 x 300 freestyle - :20 rest between each
#1 build up within each 100
#2 negative split (2nd 150 yards is faster than 1st 150 yards)
#3 75 hard/25 easy
900 yards
1700 cumulative yards

200 kick easy with board
4 x 75 IM (no freestyle) :10 rest
500 yards
2200 cumulative yards

4 x 75 pull with buoy and paddles :10 rest
300 yards
2500 cumulative yards

4 x 25 odds sprint, evens easy - open turn but no rest.
100 yards
2600 cumulative yards

200 cool down


Longer Workout

 

Warm Up:
300 freestyle easy
200 freestyle drill
200 choice easy
100 choice drill
800 yards

Main Set:
3 x 500 freestyle - :20 rest between each
#1 build up within each 100
#2 negative split (2nd 250 yards is faster than 1st 250 yards)
#3 75 hard/25 easy
1500 yards
2300 cumulative yards

200 kick easy with board
8 x 75 IM (no freestyle) :10 rest
800 yards
3100 cumulative yards

500 kick/swim loco (alternate 25 kick/25 swim, 50 kick, 50 swim...to 100)
500 yards
3600 cumulative yards

8 x 75 pull with buoy and paddles :10 rest
600 yards
4200 cumulative yards

8 x 25 odds sprint, evens easy - open turn but no rest.
200 yards
4400 cumulative yards

200 cool down

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