Kiefer Background

January 12

By Stacey Kiefer, Masters Swim Coach

January 12, 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.

Shorter Workout

 

Warm Up:
100 choice
200 IM - 25 drill, 25 swim
100 build each 25
100 scull plus underwater turns
4 x 25 odds= underwater swim, evens= no breath
600 yards

2 x 100 pull :10 rest
2 x 50 free or back kick :10 rest
1 x 150 swim pace free : 30 rest
2 x 75 pull back or breast :15 rest
2 x 50 breast kick :10 rest
1 x 150 swim (50 fast/50 ez) :30 rest
2 x 100 IM pull :15 rest
4 x 25 fly kick :10 rest
1 x 150 strong pace free
1300 yards
1900 composite yards

3 x 2-turn 50's (start a few yards from the wall, swim in and flip, swim the 50 and finish strong at the wall, go out a few yards and repeat)

2 x 50 fly drill (ideas: dolphin dive, 1-arm, 3 right-3 left-3 reg., underwater recovery)
2 x 50 back drill (ideas: 6 kick switch, 1-arm, underwater recovery, double arm)
2 x 50 breast drill (ideas: double kick, double pull, 3 second glide, double underwater pull)
2 x 50 free drill (ideas: 1-arm, underwater recovery, catch up, finger tip, Russian)
550 yards
2450 composite yards

10 x 25 (5 free, 5 stroke, odds=sprint, evens=ez)
250 yards
2700 composite yards

100 easy warm down


Longer Workout

 

Warm Up:
400 choice
300 IM - 25 drill, 25 kick, 25 swim
200 build each 50
100 scull plus underwater turns
8 x 25 odds= underwater swim, evens= no breath
1200 yards

2 x 100 pull :10 rest
4 x 50 free or back kick :10 rest
1 x 200 swim pace free :30 rest
2 x 75 pull back or breast :15 rest
4 x 50 breast kick :10 rest
1 x 200 swim (50 fast/50 ez) :30 rest
2 x 100 IM pull :15 rest
8 x 25 fly kick :10 rest
1 x 200 strong pace free
1750 yards
2950 composite yards

6 x 2-turn 50's (start a few yards from the wall, swim in and flip, swim the 50 and finish strong at the wall, go out a few yards and repeat)

3 x 50 fly drill (ideas: dolphin dive, 1-arm, 3 right-3 left-3 reg., underwater recovery)
3 x 50 back drill (ideas: 6 kick switch, 1-arm, underwater recovery, double arm)
3 x 50 breast drill (ideas: double kick, double pull, 3 second glide, double underwater pull)
3 x 50 free drill (ideas: 1-arm, underwater recovery, catch up, finger tip, Russian)
900 yards
3850 composite yards

16 x 25 (8 free, 8 stroke, odds=sprint, evens=ez)
400 yards
4250 composite yards

200 easy warm down

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