Kiefer Background

July 28

By Stacey Kiefer, Masters Swim Coach

July 28, 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:
150 free
100 (25 fr/25 fly kick/25 fly swim/ 25 fr)
100 (25 fr/25 bk kick/25 bk swim/25 fr)
100 (25 fr/25 br kick/25 br swim/25 fr)
4 x 75 (25 scull/50 build) choice
750 yards

4 times through the kick set
Vertical kick at the flags for :30 then go right into a 50 kick - no board. Finish your 50 with a flip
turn so you stop at the flags. Tread water with your hands for :15 then start your next :30 kick.
400 yards
1150 composite yards

2 (4 x 25 variable sprints) :10 rest - 1 set must be stroke.
200 yards
1350 composite yards

2 x 50 fly or (25 fly/25 free) :10-:15 rest
1 x 150 fast pull :20 rest
2 x 50 breast or (25 breast/25 free) :10-:15 rest
1 x 200 race pace
Master's Minute Rest
2 x 50 back or (25 back/25 free) :10-:15 rest
1 x 150 fast pull :20 rest
2 x 50 free :10‐:15 rest
1 x 200 race pace
1100 yards
2450 composite yards

100 easy warm down


Longer Workout

 

Warm Up:
150 free
150 (50 fr/25 fly kick/25 fly swim/ 50 fr)
150 (50 fr/25 bk kick/25 bk swim/50 fr)
150 (50 fr/25 br kick/25 br swim/50 fr)
6 x 75 (25 scull/50 build) choice
1050 yards

6 times through the kick set
Vertical kick at the flags for :30 then go right into a 50 kick - no board. Finish your 50 with a flip
turn so you stop at the flags. Tread water with your hands for :15 then start your next :30 kick.
600 yards
1650 composite yards

3 (4 x 25 variable sprints) :10 rest - 1 set must be stroke.
300 yards
1950 composite yards

3 x 50 fly or (25 fly/25 free) :10-:15 rest
2 x 150 fast pull :20 rest
3 x 50 breast or (25 breast/25 free) :10-:15 rest
2 x 200 race pace :30 rest
Master's Minute Rest
3 x 50 back or (25 back/25 free) :10-:15 rest
2 x 150 fast pull :20 rest
3 x 50 free :10-:15 rest
2 x 200 race pace :30 rest
2000 yards
3950 composite yards

200 easy warm down
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