Kiefer Background

February 2

By Stacey Kiefer, Masters Swim Coach

February 2, 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
150 (25 scull/50 swim)
150 (50 drill/25 swim)
4 x 50 (2-turn from mid-pool)
700 yards

50 underwater swim as far as you can go without a breath
25 fly pull :10 rest
50 back pull :10 rest
75 breast pull :10 rest
1 x 100 IM :15 rest
75 fly drill :10 rest
50 back drill :10 rest
25 breast drill :10 rest
50 underwater swim as far as you can go without a breath
500 yards
1200 composite yards

3 x [1 x 100 pull :10 rest]
      [2 x 75 swim :15 rest]
      [3 x 50 kick :10 rest]
      [4 x 25 sprint :15 rest]
odd sets= free
even sets= stroke for 2 x 75 swim
1500 yards
2700 composite yards

100 easy warm down


Longer Workout

 

Warm Up:
400 free
300 (25 scull/50 swim)
300 (50 drill/25 swim)
8 x 50 (2-turn from mid-pool)
1400 yards

50 underwater swim as far as you can go without a breath
25 fly pull :10 rest
50 back pull :10 rest
75 breast pull :10 rest
2 x 100 IM :15 rest
75 fly drill :10 rest
50 back drill :10 rest
25 breast drill :10 rest
50 underwater swim as far as you can go without a breath
600 yards
2000 composite yards

4 x [1 x 100 pull :10 rest]
      [2 x 75 swim :15 rest]
      [3 x 50 kick :10 rest]
      [4 x 25 sprint :15 rest]
odd sets= free
even sets= stroke for 2 x 75 swim
2000 yards
4000 composite yards

2 x 100 sprint 1:30 rest
200 yards
4200 composite yards

200 easy warm down