Kiefer Background

June 1

By Stacey Kiefer, Masters Swim Coach

June 1, 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:
200 choice
12 x 25 kick, pull, swim. Bring your pull buoy with you
the first 25 so all gear is at the right end of the pool.
4 x 50 (Tarzan, fist, Russian, regular)
700 yards

50 scull
4 x 75 pull (1 must be stroke) :10 rest
350 yards
1050 composite yards

2 x 100 IM :15 rest
2 x 125 build :20 rest
2 x 150 (50 kick, 100 swim) :30 rest
2 x 175 (75 stroke, 100 fast free) :45 rest
200 choice race pace
1300 yards
2350 composite yards

6 x 50 choice kick :10 rest
300 yards
2650 composite yards

100 easy warm down


Longer Workout

 

Warm Up:
500 choice
20 x 25 kick, pull, swim. Bring your pull buoy with you
the first 25 so all gear is at the right end of the pool.
4 x 50 (Tarzan, fist, Russian, regular)
1200 yards

100 scull
6 x 75 pull (2 must be stroke) :10 rest
550 yards
1750 composite yards

5 x 100 IM :15 rest
4 x 125 build :20 rest
3 x 150 (50 kick, 100 swim) :30 rest
2 x 175 (75 stroke, 100 fast free) :45 rest
200 choice race pace
2000 yards
3750 composite yards

8 x 50 choice kick :10 rest
400 yards
4150 composite yards

200 easy warm down

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Kiefer Champion Swm Goggle
Kiefer Champion Swm Goggle
Price: $3.95
CLEARANCE: $3.15
Kiefer Team Backpack
Kiefer Team Backpack
Price: $24.95
CLEARANCE: $19.95