Kiefer Background

January 26

By Stacey Kiefer, Masters Swim Coach

January 26, 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 free
75 back
75 breast
50 fly

2 x 125 (25 scull/75 build/25 scull)
4 x 50 (25 stroke/25 free)
750 yards

8 x 25 kick :05 rest (2 sprint/2 ez)
100 pull catch-up :20 rest
100 kick no board : 20 rest
4 x 50 pull ( odds=stroke, evens=free) :10 rest
600 yards
1350 composite yards

4 x [125 sliding IM (1=50 fly, 2=50 back, etc.)]
      [2 x 75 choice crescendo (1=slow, 2=faster, etc.)]
      [optional extra rest between each set]
1100 yards
2450 composite yards

3 x 50 sprint 1:00 rest
150 yards
2600 composite yards

100 easy warm down


Longer Workout

 

Warm Up:
200 free
150 back
100 breast
50 fly

4 x 125 (25 scull/75 build/25 scull)
6 x 50 (25 stroke/25 free)
1300 yards

12 x 25 kick :05 rest (2 sprint/1 ez)
200 pull (any 100= catch-up) :20 rest
200 kick no board : 20 rest
6 x 50 pull ( odds=stroke, evens=free) :10 rest
1000 yards
2300 composite yards

4 x [125 sliding IM (1=50 fly, 2=50 back, etc.)]
      [4 x 75 choice crescendo (1=slow, 2=faster, etc.)]
      [optional extra rest between each set]
1700 yards
4000 composite yards

4 x 50 sprint 1:00 rest
200 yards
4200 composite yards

200 easy warm down

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