Kiefer Background

January 19

By Stacey Kiefer, Masters Swim Coach

January 19, 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:
300 free - every 4th 25 stroke
2 x 25 pull no breath
2 x 100 pull crescendo 1-3
2 x 25 kick no board
2 x 100 kick crescendo 1-3
800 yards

10 x 50 :05 rest
odds= very fast - mix in stroke
evens= ez recovery
450 yards
1250 composite yards

100 IM pull :15 rest
100 IM drill :20 rest
100 IM swim :20 rest
100 IM kick
400 yards
1650 composite yards

4 x 100 + 50 ez after each :10 rest
odds= build by 25
evens= hold fast pace
600 yards
2250 composite yards

1 x 50 fly :20 rest
1 x 50 back :20 rest
1 x 50 breast :20 rest
1 x 50 free :20 rest
200 yards
2450 composite yards

100 easy warm down


Longer Workout

 

Warm Up:
500 free - every 4th 25 stroke
4 x 25 pull no breath
3 x 100 pull crescendo 1-3
4 x 25 kick no board
3 x 100 kick crescendo 1-3
1300 yards

16 x 50 :05 rest
odds= very fast - mix in stroke
evens= ez recovery
800 yards
2100 composite yards

100 IM pull :15 rest
200 IM drill :20 rest
200 IM swim :20 rest
100 IM kick
600 yards
2700 composite yards

6 x 150 + 50 ez after each :10 rest
odds= build by 50
evens= hold fast pace
1200 yards
3900 composite yards

2 x 50 fly 1 pace, 1 faster :15 rest
2 x 50 back 1 pace, 1 faster :15 rest
2 x 50 breast 1 pace, 1 faster :15 rest
2 x 50 free 1 pace, 1 faster :15 rest
400 yards
4300 composite yards

200 easy warm down

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