Kiefer Background

February 3

By Stacey Kiefer, Masters Swim Coach

February 3, 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

 

150 freestyle
100 backstroke
150 freestyle
100 breaststroke
4 x 50 crescendo on :10 rest
700 yards

1 x 50 backstroke - kick 8 times on one side before taking an arm stroke and rolling to the other side.
1 x 50 backstroke - kick 6 times...
1 x 50 backstroke - kick 4 times...
4 x 50 backstroke - think about your body roll and a strong pull - :10 rest
350 yards
1050 composite yards

Pull Set:
Take :10-:15 rest between each set.
50 choice scull
2 x 75 (25 stroke/50 build free)
50 choice scull
2 x 75 (50 free/25 build stroke)
50 choice scull
450 yards
1500 composite yards

Main Set:
Try not to take too much extra rest in addition to what is listed.
2 x 25 sprint kick on :45 or take :05 rest
2 x 150 (swim 100 pace, take :05 rest,  then swim a 50 fast) :20 rest after each 150
2 x 25 sprint kick on :45 or take :05 rest
2 x 100 (swim 75 pace, take :05 rest, then swim a 25 fast) :15 rest after each 100
2 x 25 sprint kick on :45 or take :05 rest
2 x 75 (swim 50 pace, take :05 rest, then swim a 25 fast) :15 rest after each 75
2 x 25 sprint kick on :45 or take :05 rest
2 x 50 (swim 25 pace, take :05 rest, then swim a 25 fast) :10 rest after each 50
2 x 25 sprint kick on :45 or take :05 rest
4 x 25 sprint swim  :20 rest after each 25
1300 yards
2600 composite yards

100 easy warm down

 

Longer Workout


200 freestyle
100 backstroke
200 freestyle
100 breaststroke
2 (4 x 50) crescendo on :10 rest - Set 1= free, Set 2= stroke
1000 yards

1 x 50 backstroke - kick 8 times on one side before taking an arm stroke and rolling to the other side.
1 x 50 backstroke - kick 6 times...
1 x 50 backstroke - kick 4 times...
4 x 50 backstroke - think about your body roll and a strong pull - :10 rest
350 yards
1350 composite yards

Pull Set:
Take :10 rest between each set.
50 choice scull
2 x 75 (25 stroke/50 build free)
50 choice scull
2 x 75 (50 free/25 build stroke)
50 choice scull
2 x 75 build free
600 yards
1950 composite yards

Main Set:
Try not to take too much extra rest in addition to what is listed.
4 x 25 sprint kick on :35 or take :05 rest
3 x 150 (swim 100 pace, take :05 rest,  then swim a 50 fast) :20 rest after each 150
4 x 25 sprint kick on :35 or take :05 rest
3 x 100 (swim 75 pace, take :05 rest, then swim a 25 fast) :15 rest after each 100
4 x 25 sprint kick on :35 or take :05 rest
4 x 75 (swim 50 pace, take :05 rest, then swim a 25 fast) :15 rest after each 75
4 x 25 sprint kick on :35 or take :05 rest
4 x 50 (swim 25 pace, take :05 rest, then swim a 25 fast) :10 rest after each 50
4 x 25 sprint kick on :35 or take :05 rest
4 x 25 sprint swim  :20 rest after each 25
1850 yards
3800 composite yards

200 easy warm down

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