Kiefer Background

July 21

By Stacey Kiefer, Masters Swim Coach

July 21, 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:
250 free
150 - every 3rd 25 is underwater swim
100 kick
50 scull

2 times through the following. :10 rest for all
25 no breath or few breaths
100 free build
25 fast stroke
850 yards

1 x 100 stroke or IM :15 rest
2 x 75 free :10 rest
3 x 50 choice (middle 25 is fast) :10 rest
4 x 25 (1 breath or less) :15 rest
Master's Minute Rest
500 yards
1350 composite yards

400 free - strong pace or fast for time
Master's Minute Rest
400 yards
1750 composite yards

5 x 50 kick - sprint 1st 25 (at least 2 are no board) :10 rest
4 x 75 pull (1st 25 is stroke) :10 rest
3 x :30 streamline jumps :15 rest
2 x 25 (12.5 spin/12.5 swim) :10 rest
1 x 50 underwater swim as far as you can go without a breath.
800 yards
2550 composite yards

100 easy warm down


Longer Workout

 

Warm Up:
350 free
250 - every 3rd 25 underwater swim
150 kick
50 scull

3 times through the following - take :10 rest for all.
25 no breath
100 free build
25 fast stroke
1250 yards

3 x 100 stroke or IM :10-:15 rest
4 x 75 free :10 rest
5 x 50 choice (middle 25 is fast) :10 rest
6 x 25 (1 breath or less) :10 rest
Master's Minute Rest
1000 yards
2250 composite yards

600 free - strong pace or fast for time
Master's Minute Rest
600 yards
2850 composite yards

5 x 100 kick - sprint 1st 25 (at least 2 are no board) :10 rest
4 x 125 pull (1st and last 25 are stroke) :10 rest
3 x :30 streamline jumps :10 rest
2 x 25 (12.5 spin/12.5 swim) :10 rest
1 x 50 underwater swim as far as you can go without a breath.
1250 yards
4100 composite yards

200 easy warm down