Kiefer Background

June 15

By Stacey Kiefer, Masters Swim Coach

June 15, 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:
150 free
100 kick
100 IM swim
150 pull
100 free
100 scull (50 on stomach, 50 on back)
700 yards

2 x 100 mix the strokes (50 drill/50 build) :15 rest
4 x 25 descend :10 rest
300 yards
1000 composite yards

2 x 75 idiot IM :15 rest
2 x 100 free sprint :45 rest
3 x 50 stroke :15 rest
2 x 100 choice sprint 1:00 rest
2 x 25 stroke :15 rest
2 x 100 free sprint 1:15 rest
950 yards
1950 composite yards

2 x 100 IM kick :15 rest
4 x 75 pull :10 rest (odds=right arm/left arm/catch-up, evens= free pull)
2 x 100 IM kick :15 rest
700 yards
2650 composite yards

100 easy warm down


Longer Workout

 

Warm Up:
200 free
200 kick
200 IM swim
200 pull
200 free
100 scull (50 on stomach, 50 on back)
1100 yards

4 x 150 mix the strokes (75 drill/75 build) :15 rest
4 x 25 descend :10 rest
700 yards
1800 composite yards

4 x 75 idiot IM :15 rest
3 x 100 free sprint :45 rest
4 x 50 stroke :15 rest
3 x 100 choice sprint 1:00 rest
4 x 25 stroke :15 rest
3 x 100 free sprint 1:15 rest
1500 yards
3300 composite yards

2 x 125 IM kick :15 rest (#1= 50 fly, #2= 50 back)
6 x 75 pull :10 rest (odds=right arm/left arm/catch-up, evens= free pull)
2 x 125 IM kick :15 rest (#1= 50 breast, #2= 50 free)
950 yards
4250 composite yards

200 easy warm down