Kiefer Background

July 14

By Stacey Kiefer, Masters Swim Coach

July 14, 2010

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:
200 free
6 x 25 - kick, pull, swim (kick the first 25 with your pull buoy on top of your board. After that, everything will be at the right end of the pool.)

6 x 50 :10 rest - see below
1= kick on your side and take only two freestyle strokes per length
2= 4 strokes per length
3= 6 strokes per length
4= catch-up freestyle
5= regular freestyle - count your strokes per length
6= regular freestyle with one less stroke per length
650 yards

4 x 75 strong pace :20 rest
4 x 50 fast :15 rest
4 x 25 sprint :15 rest
Master's Minute Rest
2 x 75 strong pace - all stroke or IM :20 rest
4 x 50 stroke :15 rest
6 x 25 sprint your choice of stroke :20 rest
1150 yards
1900 composite yards

3 x 50 kick moderate pace :10 rest
4 x 25 kick on your back without a board :10 rest
3 x 50 fast kick :10 rest
400 yards
2300 composite yards

1 x 100 pull with buoy (50 scull/50 stroke)
1 x 100 pull crescendo
1 x 100 pull fast
300 yards
2600 composite yards

100 easy warm down


Longer Workout

 

Warm Up:
400 free
20 x 25- kick, pull, swim (kick the first 25 with your pull buoy on top of your board. After that, everything will be at the right end of the pool.)

6 x 50 :10 rest - see below
1= kick on your side and take only two freestyle strokes per length
2= 4 strokes per length
3= 6 strokes per length
4= catch-up freestyle
5= regular freestyle - count your strokes per length
6= regular freestyle with one less stroke per length
1200 yards

4 x 125 strong pace :20 rest
4 x 75 build :15 rest
6 x 50 sprint :30 rest
Master's Minute Rest
2 x 125 strong pace (75 stroke/50 free) :20 rest
4 x 75 IM no free :15 rest
6 x 25 sprint your choice of stroke :20 rest
1800 yards
3000 composite yards

5 x 50 kick moderate pace :10 rest
4 x 25 kick on your back without a board :10 rest
5 x 50 fast kick :10 rest
600 yards
3600 composite yards

1 x 200 pull with buoy (50 scull/50 stroke)
1 x 200 pull crescendo
1 x 200 pull fast
600 yards
4200 composite yards

200 easy warm down
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