Kiefer Background

For the Meet

By Stacey Kiefer, Masters Swim Coach

March 7, 2012

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.

Workout Focus: Get Ready for the Meet

Shorter Workout

  Download PDF Version

Warm Up:
400 easy free
300 IM (25 kick, 25 drill, 25 swim)
4 x 25 - 1 each stroke, build
800 yards

Main Set:
Meet line-up! Good luck!
Complete each distance as directed - :15 rest after each distance.
200 fly - kick on back
200 back - middle 100 is hard
200 breast - 1st and last 50 is hard
200 free - pull, easy
200 IM - steady
100 fly - just get through it! Try not to break into single arm fly.
100 back - pull, easy
100 breast - kick, easy
100 free - start fast and slow down with each 25
100 IM - Hard!
50 fly - perfect stroke, fast!
50 back - perfect stroke, fast!
50 breast - perfect stroke, fast!
50 free - perfect stroke, fast!
1700 yards
2500 cumulative yards

200 easy

Longer Workout

  Download PDF Version

Warm Up:
400 easy free
300 IM (25 kick, 25 drill, 25 swim)
4 x 25 - 1 each stroke, build
800 yards

Main Set:
Meet line-up! Good luck!
Complete each distance as directed - :15 rest after each distance.
500 free - negative split (2nd 250 is faster than first 250)
400 IM - buildup within each 100
200 fly - kick on back
200 back - middle 100 is hard
200 breast - 1st and last 50 is hard
200 free - pull, easy
200 IM - steady
100 fly - just get through it! Try not to break into single arm fly.
100 back - pull, easy
100 breast - kick, easy
100 free - start fast and slow down with each 25
100 IM - Hard!
50 fly - perfect stroke, fast!
50 back - perfect stroke, fast!
50 breast - perfect stroke, fast!
50 free - perfect stroke, fast!
2600 yards
3400 cumulative yards

4 x 75 - 25 swim/25 scull/25 swim - mix up the strokes :10 rest
300 yards
3700 cumulative yards

4 x 75 free, breathing every 3rd/5th/7th stroke by 25 :10 rest
300 yards
4000 cumulative yards

4 x 2-turn 50's - swim - start/finish in the middle of the pool, work the
turns and hold a tight streamline off the wall
200 yards
4200 cumulative yards

200 easy

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