Kiefer Background

January 5

By Stacey Kiefer, Masters Swim Coach

January 5, 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:
4 x 75 (2 free, 2 stroke, any order)
6 x 50 from mid pool - no breathing from flags to wall and back out.
600 yards

5 x 200 as below, free is faster than stroke :30 rest
1= 200 IM
2= 50 fr/50 bk/50 br/50 fr
3= 100 fr/ 100 stroke
4= 150 fr/ 50 stroke
5= 200 free
1000 yards
1600 composite yards

8 x 25 underwater kick, when you pop up sprint swim to wall :10 rest
3 x 50 (25 tombstone[hold board vertically and kick against resistance]/25 choice) :10 rest
350 yards
1950 composite yards

2 x [2 x 25 fly pull]
      [1 x 50 back pull]
      [1 x 50 breast pull]
      [1 x 100 free pull]
500 yards
2450 composite yards

50's until you miss the interval. Start at 1:00 and subtract :05 each 50.
250-ish yards
2700-ish composite yards

100 easy warm down


Longer Workout

 

Warm Up:
500 choice
5 x 100 (2 free, 3 no free, any order)
8 x 50 from mid pool - no breathing from flags to wall and back out.
1400 yards

7 x 200 as below, free is faster than stroke :20 rest
1= 200 IM
2= 25 fr/25 fly/50 bk/50 br/50 fr
3= 50 fr - finish as IM
4= 75 fr - finish as IM
5= 100 fr - finish as IM
6= 125 fr - finish as IM
7= 200 fr
1400 yards
2800 composite yards

16 x 25 underwater kick, when you pop up sprint swim to wall :10 rest
4 x 50 (25 tombstone[hold board vertically and kick against resistance]/25 choice) :10 rest
600 yards
3400 composite yards

2 x [1 x 50 fly pull]
      [1 x 100 back pull]
      [1 x 50 breast pull]
      [1 x 100 free pull]
600 yards
4000 composite yards

50's until you miss the interval. Start at 1:00 and subtract :05 each 50.
300-ish yards
4300-ish composite yards

200 easy warm down

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