Kiefer Background

July 7

By Stacey Kiefer, Masters Swim Coach

July 7, 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
3 x 100 (25 kick, 50 drill, 25 swim) one each of free, breast, back
6 x 25 odd= scull, even= start a yard from the wall, do a turn, sprint a 25
650 yards

100 free kick build :10 rest
2 x 50 fast choice kick :10 rest
100 free kick build :10 rest
2 x 50 fast choice kick :10 rest
400 yards
1050 composite yards

4 times through the next set - stroke= IM order by set (first time through is fly, next time is back...)
1 x 150 (50 stroke/50 free/25 stroke/ 25 free) stroke is fast, free is pace. :25-:30 rest
2 x 50 pull :10 rest
4 x 25 odd= sprint, even= choice :15 rest
50 pace :30 rest
1600 yards
2650 composite yards

100 easy warm down


Longer Workout

 

Warm Up:
400 free
4 x 125 reverse IM order (25 kick, 50 drill, 50 swim)
8 x 25 odd= scull, even= start a yard from the wall, do a turn, sprint a 25
1100 yards

100 free kick build :10 rest
4 x 50 fast choice kick :05 rest
100 free kick build :10 rest
4 x 50 fast choice kick :05 rest
600 yards
1700 composite yards

4 times through the next set - stroke= IM order by set (first time through is fly, next time is back...)
2 x 150 (50 stroke/50 free/25 stroke/ 25 free) stroke is fast, free is pace. :15-:20 rest
4 x 50 pull :05 rest
4 x 25 odd= sprint, even= choice :15 rest
50 pace :30 rest
2600 yards
4300 composite yards

200 easy warm down


Featured Products
Kiefer Team Backpack
Kiefer Team Backpack
Price: $44.95
CLEARANCE: $19.95