Kiefer Background

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

 

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

 

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