Kiefer Background

February 23

By Stacey Kiefer, Masters Swim Coach

February 23, 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

  Download PDF Version

Warm Up:
300 swim (every 4th 25 swim underwater)
2 x 150 (kick, drill, swim by 50)
4 x 25 variable sprints
700 yards

2 x 75 (50 fly, 25 free) :15-:20 rest
200 free (50 pace, 100 fast, 50 pace) :20 rest
2 x 75 SPRINT kick :15 rest
500 yards
1200 composite yards

2 x 75 (50 breast, 25 free) :15-:20 rest
200 free (50 fast, 100 pace, 50 fast) :20 rest
3 x 50 SPRINT kick :10 rest
500 yards
1700 composite yards

2 x 75 (50 back, 25 free) :15-:20 rest
200 fast free
4 x 25 SPRINT kick :05 rest
450 yards
2150 composite yards

25 fly pull :10 rest
50 back pull :10 rest
75 breast pull :10 rest
100 free pull 4 breaths total :15 rest
75 free pull 3 breaths total :10 rest
50 free pull 2 breaths total :10 rest
25 free pull no breath :10 rest
400 yards
2550 composite yards

100 easy warm down


Longer Workout

  Download PDF Version

Warm Up:
400 swim (every 4th 25 swim underwater)
4 x 150 (kick, drill, swim by 50)
2 (4 x 25) variable sprints
1200 yards

4 x 75 (50 fly, 25 free) :15-:20 rest
300 free (100 pace, 100 fast, 100 pace) :20 rest
4 x 75 SPRINT kick :15 rest
900 yards
2100 composite yards

4 x 75 (50 breast, 25 free) :15-:20 rest
300 free (100 fast, 100 pace, 100 fast) :20 rest
4 x 50 SPRINT kick :10 rest
800 yards
2900 composite yards

4 x 75 (50 back, 25 free) :15-:20 rest
300 fast free
4 x 25 SPRINT kick :05 rest
700 yards
3600 composite yards

25 fly pull :10 rest
50 back pull :10 rest
75 breast pull :10 rest
100 IM pull :15 rest
100 free pull 4 breaths total :15 rest
75 free pull 3 breaths total :10 rest
50 free pull 2 breaths total :10 rest
25 free pull no breath :10 rest
500 yards
4100 composite yards

200 easy warm down