Kiefer Background

Freestyle

By Stacey Kiefer, Masters Swim Coach

July 6, 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.

Workout Focus: Freestyle with progressive speed, pacing

Shorter Workout

  Download PDF Version

Note: Do not wear paddles for the pulling portions of this workout.

Warm Up:
600 stretch it out
400 IM (25 kick, 50 drill of choice, 25 swim)
1000 yards

Main Set:
5 x 100 Free - pick an interval that gives :05-:07 rest at a fast but not sprint pace
100 easy backstroke
3 x 150 - 50 kick, 50 pull, 50 swim steady (#1 fly, #2 back, #3 breast)
1050 yards
2050 cumulative yards

4 x 25 Free - pick an interval that gives :10-:15 rest at a sprint pace.
100 easy backstroke
2 x 150 - 50 kick, 50 pull, 50 swim steady (#1 breast, #2 back)
500 yards
2550 cumulative yards

100 easy warm down


Longer Workout

  Download PDF Version

Note: Do not wear paddles for the pulling portions of this workout.

Warm Up:
600 stretch it out
400 IM (25 kick, 50 drill of choice, 25 swim)
1000 yards

Main Set:
10 x 100 Free - pick an interval that gives :05-:07 rest at a fast but not sprint pace
100 easy backstroke
4 x 150 - 50 kick, 50 pull, 50 swim steady (#1 fly, #2 back, #3 breast, #4 free)
1700 yards
2700 cumulative yards

10 x 50 Free - pick an interval that gives :7-:10 rest at slightly faster pace than the 100's
100 easy backstroke
3 x 150 - 50 kick, 50 pull, 50 swim steady (#1 breast, #2 free, #3 back)
1050 yards
3750 cumulative yards

10 x 25 Free - pick an interval that gives :10-:15 rest at a sprint pace
100 easy backstroke
2 x 150 - 50 kick, 50 pull, 50 swim steady (#1 breast, #2 back)
650 yards
4400 cumulative yards

100 easy warm down