Fun with Counting
By Stacey Kiefer, Masters Swim Coach
November 2, 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: Fun with counting
Shorter Workout
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Warm Up:
300 choice easy
300 IM - 25 kick, 25 drill, 25 swim of each stoke
600 yards
Main Set:
Descend = Increase speed as number of lengths decreases
Take :5 rest after each distance and :10 rest after each set
Swim free:
Set 1: 4 lengths, 3, 2, 1
Set 2: 3 lengths, 2, 1
Set 3: 2 lengths, 1
25 easy
500 yards
1100 cumulative yards
2 x 150 Pull, choice, with paddles and buoy - :05 rest
3 x 100 Kick with board and fins - :05 rest
4 x 50 Scull (no kicking, keep legs straight behind body) - :05 rest
800 yards
1900 cumulative yards
Swim choice, but all 1 stroke :10 rest
2 x 125 - first and last 25 fast
2 x 75 - middle 25 fast
2 x 25 - Sprint!
450 yards
2350 cumulative yards
200 easy
Longer Workout
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Warm Up:
600 choice easy
400 IM - 25 kick, 50 drill, 25 swim of each stoke
1000 yards
Main Set:
Descend = Increase speed as number of lengths decreases
Take :5 rest after each distance and :10 rest after each set
Swim free:
Set 1: 5 lengths, 4, 3, 2, 1
Set 2: 4 lengths, 3, 2, 1
Set 3: 3 lengths, 2, 1
Set 4: 2 lengths, 1
100 easy
950 yards
1950 cumulative yards
1 x 200 IM - :10 rest
2 x 150 Pull, free with paddles and buoy - :05 rest
3 x 100 Kick with board and fins - :05 rest
4 x 50 Scull (no kicking, keep legs straight behind body) - :05 rest
1000 yards
2950 cumulative yards
3 rounds of the below set :10 rest. Round #1 & 3 free, Round #2 choice:
2 x 125 - first and last 25 fast
2 x 75 - middle 25 fast
2 x 25 - Sprint!
1350 yards
4300 cumulative yards
200 easy
