Kiefer Background

February 10

By Stacey Kiefer, Masters Swim Coach

February 10, 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:
300 freestyle - every 3rd 50 is stroke
8 x 50 choice - turn on the T each turn
700 yards

2 x 75 choice kick - middle 25 is faster than first and third 25
2 x 75 choice pull - middle 25 is faster than first and third 25
300 yards
1000 composite yards

Main Set:
Swim through the main set two times. I like to swim free the first time through, then switch to IM the second time.
1 x 250 on :30 rest
2 x 150 on :20 rest
3 x 50 on :10 rest
Master's Minute rest
1400 yards
2400 composite yards

2 x 75 choice kick - no kickboard
2 x 75 choice pull - first 25 is scull
300 yards
2700 composite yards

100 easy warm down

 

Longer Workout


Warm Up:
600 freestyle - every 3rd 50 is stroke
8 x 50 choice - turn on the T each turn
1000 yards

4 x 75 choice kick - middle 25 is faster than first and third 25
4 x 75 choice pull - middle 25 is faster than first and third 25
600 yards
1600 composite yards

Main Set:
Swim through the main set two times. I like to swim freestyle the first time through then switch to IM the second time.
1 x 300 on :30 rest
2 x 200 on :20 rest
3 x 100 on :10 rest
Master's Minute rest
2000 yards
3600 composite yards


4 x 75 choice kick - no kickboard
4 x 75 choice pull - 1st 25 is scull
600 yards
4200 composite yards

200 easy warm down

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