Kiefer Background

Endurance with Swim and Kick

By Stacey Kiefer, Masters Swim Coach

July 11, 2012

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: Building Endurance with Swim and Kick

Shorter Workout

  Download PDF Version

Warm Up:
300 easy free
300 IM - 25 kick, 25 drill, 25 swim
100 choice
4 x 25 swim - 1 each stroke
800 yards

Main Set:
3 x 100 free - pick an interval giving :04-:06 rest
3 x 50 kick moderate with board and fins - :10 rest
3 x 100 IM - pick an interval giving :07-:10 rest
3 x 50 kick HARD with board, NO fins - :10 rest
3 x 100 stroke - all 3 same stroke, pick an interval giving :07-:10 rest
3 x 50 kick moderate with board and fins - :10 rest
1350 yards
2150 cumulative yards

300 pull with buoy and paddles - middle 100 slightly faster than 1st and last 100
300 yards
2450 cumulative yards

200 easy

Longer Workout

  Download PDF Version

Warm Up:
300 easy free
300 IM - 25 kick, 25 drill, 25 swim
300 choice
4 x 25 swim - 1 each stroke
1000 yards

Main Set:
4 x 100 free - pick an interval giving :04-:06 rest
4 x 50 kick moderate with board and fins - :10 rest
4 x 100 IM - pick an interval giving :07-:10 rest
4 x 50 kick HARD with board, NO fins - :10 rest
4 x 100 stroke - all 4 same stroke, pick an interval giving :07-:10 rest
4 x 50 kick moderate with board and fins - :10 rest
4 x 100 free pick an interval giving :04-:06 rest
4 x 50 kick HARD with board, NO fins - :10 rest
2400 yards
3400 cumulative yards

600 pull with buoy and paddles - middle 200 slightly faster than 1st and last 200
600 yards
4000 cumulative yards

300 choice swim - odd lengths super hard, even lengths super easy
300 yards
4300 cumulative yards

200 easy