Kiefer Background

February 17

By Stacey Kiefer, Masters Swim Coach

February 17, 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 (100 freestyle, 100 stroke, 100 freestyle)
300 reverse IM (25 kick, 25 drill, 25 swim for each stroke)
2 x 100 (25 backstroke, 75 build freestyle)
2 x 50 (25 underwater recovery, 25 regular freestyle)
900 yards

4 x 125 pull with paddles (25 no breath, 75 freestyle, 25 scull) on :15 rest
500 yards
1400 composite yards

Main Set:
1 x 250 (50 stroke, 150 freestyle, 50 stroke) on :30 rest
2 x 75 kick on :15 rest
2 x 200 (2nd and 4th 50 should be fast) on :30 rest
2 x 75 kick on :10 rest
2 x 150 (middle 100 should be fast) on :30 rest
2 x 75 kick on :05 rest
2 x 100 sprint on :30 rest
1400 yards
2800 composite yards

100 easy warm down

 

Longer Workout


Warm Up:
500 (middle 100 should be stroke)
400 reverse IM (25 kick, 50 drill, 25 swim for each stroke)
3 x 100 (25 backstroke, 75 build freestyle)
2 x 50 (underwater turns)
1300 yards

4 x 125 pull with paddles (25 no breath, 75 freestyle, 25 scull) on :10 rest
500 yards
1800 composite yards

Main Set:
2 x 250 (50 stroke, 150 freestyle, 50 stroke) on :20 rest
2 x 100 kick on :15 rest
3 x 200 (2nd and 4th 50 should be fast) on :20 rest
2 x 100 kick on :10 rest
3 x 150 (middle 100 should be fast) on :20 rest
2 x 100 kick on :05 rest
3 x 100 sprint on :30 rest
2450 yards
4250 composite yards

200 easy warm down

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