Kiefer Background

January 18

By Stacey Kiefer, Masters Swim Coach

January 18, 2010

Today's workout emphasizes leg strength and endurance. Our kick is one of the things we surrender when our bodies start to tire in a race or at the end of practice. The best way to prepare for this is to work your legs with a pair of 'short' fins. Your best short fin value is the Kiefer Silicone Training Fin, but any cut-off fin will increase leg power and build flutter or dolphin kick endurance.

Some swimmers are prone to chafing and blisters caused by the awkward rub of new fins against their feet and ankles. To prevent this annoying problem, throw on a pair of socks before you put on your fins. An old pair of gym socks will work but we suggest a pair of the Kiefer Lycra Sportsox as they'll dry faster, feel smoother when they get wet and smell much better if you forget about them in the bottom of your bag!

Shorter Workout

Warm Up:
200 freestyle
5 x 50   (25 catch-up, 25 regular free)
6 x 25   (3 x 25's must be free, 3 x 25's must be stroke)
600  yards

6 x 75 swim with fins on :15 rest  - swim the set as directed below:
odd 75's = swim free + strong kick
even 75's = fast flutter kick without a kickboard
450 yards
1050 composite yards

Main Set:
3 sets of 3 x 100's with 20 seconds rest after each 100
Another way to write the same set is: 3 (3 x 100) on :20 rest
Set 1
= moderately paced free
Set 2 = 50 stroke/50 free
Set 3 = fast free
900 yards
1950 composite yards

Kick Set with Fins:
You may use a kickboard or go without.
4 x 25 sprint kick on :05 rest
1 x 50 recovery kick
2 x 75 sprint kick on :10 rest
1 x 50 recovery kick
4 x 25 sprint kick on :05 rest
1 x 50 recovery kick
500 yards
2400 composite yards

Pull Set:
3 x 100 freestyle pull - build each 100 by 25
or
3 x 100 pull as follows:
1= build by 25
2= stroke
3= 25 easier pace/50 fast pace/ 25 easier pace
300 yards
2700 composite yards

100 easy warm down

Longer Workout

Warm Up:
400 freestyle
4 x 100   (25 catch-up, 75 build free)
4 x 50   (25 kick/25 swim)
1000  yards

8 x 75 swim with fins on :10 rest   - swim the set as directed below:
odd 75's = swim free + strong kick
even 75's = fast flutter kick without a kickboard
600 yards
1600 composite yards

Main Set:
4 sets of 3 x 100's with 15 seconds rest after each 100
Another way to write the same set is: 4 (3 x 100) on :15 rest
Set 1
= moderately paced free
Set 2 = 50 stroke/50 free
Set 3 = 100 IM
Set 4 = fast free
1200 yards
2800 composite yards

Kick Set with Fins:
You may use a kickboard or go without.
6 x 25 sprint kick on :05 rest
1 x 50 recovery kick
2 x 75 sprint kick on :10 rest
1 x 50 recovery kick
6 x 25 sprint kick on :05 rest
1 x 50 recovery kick
600 yards
3400 composite yards

Pull Set:
3 x 200 freestyle pull - build each 200 by 50
or
3 x 200 pull as follows:
1= build by 50
2= 25 stroke/25 free
3= 50 easier pace/100 faster pace/50 easier pace
600 yards
4000 composite yards

100 easy warm down