Kiefer Background

June 16

By Stacey Kiefer, Masters Swim Coach

June 16, 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:
300 choice (every 3rd 25 is one arm of any stroke)
2 x 50 breast
2 x 75 (25 fly/25 scull/25 free)
2 x 50 back
650 yards

50 underwater swim as far as you can go without a breath!
2 x 100 IM - :20 rest
150 fast pull
3 x 100 (50 pace/50 sprint) :30 rest
150 kick (50 free/50 stroke)
850 yards
1500 composite yards

50 underwater swim as far as you can go without a breath!
2 x 150 free - :15 rest
3 x 100 kick (sprint last 25) :15 rest
2 x 75 IM (no free) :15 rest
200 choice pull
1000 yards
2500 composite yards

50 underwater swim - go as far as you can without a breath!
50 yards
2550 composite yards

100 easy warm down


Longer Workout

 

Warm Up:
500 choice (every 5th 25 is one arm of any stroke)
2 x 100 (50 breast/50 free)
4 x 75 (25 fly/25 scull/25 free)
2 x 100 (50 back/50 free)
1200 yards

50 underwater swim as far as you can go without a breath!
2 x 150 IM no free - :15 rest
300 fast pull
4 x 125 (50 pace/75 sprint) :20 rest
300 kick (50 free/50 stroke)
1450 yards
2600 composite yards

50 underwater swim as far as you can go without a breath!
3 x 150 free - :15 rest
3 x 100 kick (sprint last 25) :10 rest
4 x 125 IM (double stroke in IM order) :15 rest
200 choice pull
1500 yards
4100 composite yards

50 underwater swim - go as far as you can without a breath!
50 yards
4150 composite yards

200 easy warm down


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