Kiefer Background

Free and Stroke!

By Stacey Kiefer, Masters Swim Coach

June 27, 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: Free ‘n Stroke!

Shorter Workout

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Warm Up:
200 free easy
100 choice easy
200 free - 25 kick/25 drill
200 IM - 25 kick/25 drill
100 IM swim
800 yards

Main Set:
200 drill choice between the flags (middle of the pool), regular stroke swim through the turns - mix up the strokes
200 yards
1000 cumulative yards

2 x 50 kick breast - :05 rest
100 swim perfect breast fast - :15 rest
2 x 50 kick back - :05 rest
100 swim perfect back fast - :15 rest
2 x 50 kick free - :05 rest
100 swim perfect free fast - :15 rest
2 x 50 kick fly - :05 rest
100 swim perfect fly fast...the best you can do! Easy 100 choice to recover.
900 yards
1900 cumulative yards

300 pull with paddles and buoy - alternate 100 easy, 100 hard
300 yards
2200 cumulative yards

12 x 25 swim 3 of each stroke, increase speed within each set of 3 - :10 rest
300 yards
2500 cumulative yards

1 x 100 IM hard, broken - :05 rest at each 25
100 yards
2600 cumulative yards

200 easy

Longer Workout

  Download PDF Version

Warm Up:
200 free easy
100 choice easy
200 free - 25 kick/25 drill
100 choice swim
200 IM - 25 kick/25 drill
100 IM swim
900 yards

Main Set:
400 drill choice between the flags (middle of the pool), regular stroke swim through the turns - mix up the strokes
400 yards
1300 cumulative yards

3 x 50 kick breast - :05 rest
100 swim perfect breast fast - :15 rest
3 x 50 kick back - :05 rest
100 swim perfect back fast - :15 rest
3 x 50 kick free - :05 rest
100 swim perfect free fast - :15 rest
3 x 50 kick fly - :05 rest
100 swim perfect fly fast...the best you can do! Easy 100 choice to recover.
1100 yards
2400 cumulative yards

600 pull with paddles and buoy - alternate 100 easy, 100 hard
600 yards
3000 cumulative yards

4 times through the below set. Round 1 & 4 free, round 2 & 3 choice:
75 swim - build :10 rest
50 kick - no board or fins :05 rest
25 swim HARD :30 rest
600 yards
3600 cumulative yards

20 x 25 swim 4 of each stroke, increase speed within each set of 4 - :10 rest
500 yards
4100 cumulative yards

1 x 200 IM hard, broken - :05 rest at each 50
200 yards
4300 cumulative yards

200 easy

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