Kiefer Background

February 16

By Stacey Kiefer, Masters Swim Coach

February 16, 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

 

Warm Up:
200 free
12 x 25 (kick, pull, swim) :05 rest
4 x 100 descend :15 rest
3 x 50 kick choice :10 rest
750 yards

300 pull catch-up loco (25 c-u, 25 reg, 50 c-u, 50 reg, 75 c-u, etc.)
2 x 25 pull Tarzan (head up) :10 rest
350 yards
1100 composite yards

3 x 50 free :15 rest
1= 1st 25 fast
2= 2nd 25 fast
3= full 50 fast
150 yards
1250 composite yards

3 x [25 sprint :20 rest]
      [50 sprint :20 rest]
      [75 sprint :20 rest]
      [100 sprint :20 rest]
      [50 ez]
900 yards
2150 composite yards

2 x 75 kick (1st 25 is tombstone)
4 x :20 streamline jumps :10-:20 rest
250 yards
3700 composite yards

3 x 50 stroke - no free :20 rest
1= 1st 25 fast
2= 2nd 25 fast
3= full 50 fast
150 yards
2550 composite yards

100 easy warm down


Longer Workout

 

Warm Up:
200 free
20 x 25 (kick, pull, swim) :05 rest
3 x 100 descend :15 rest
4 x 50 kick choice :10 rest
1200 yards

500 pull catch-up loco (25 c-u, 25 reg, 50 c-u, 50 reg, 75 c-u, etc.)
4 x 25 pull Tarzan (head up) :10 rest
600 yards
1800 composite yards

2 (3 x 50 free) :15 rest
1= 1st 25 fast
2= 2nd 25 fast
3= full 50 fast
300 yards
2100 composite yards

3 x [25 sprint :20 rest]
      [50 sprint :20 rest]
      [75 sprint :20 rest]
      [100 sprint :20 rest]
      [100 ez]
1050 yards
3150 composite yards

6 x 75 kick (1st 25 is tombstone)
4 x :20 streamline jumps :10-:20 rest
550 yards
3700 composite yards

2 (3 x 50 stroke - no free) :20 rest
1= 1st 25 fast
2= 2nd 25 fast
3= full 50 fast
300 yards
4000 composite yards

200 easy warm do

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