Kiefer Background

June 2

By Stacey Kiefer, Masters Swim Coach

June 2, 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 build
100 (25 back kick/25 free swim)
100 (25 breast kick/25 free swim)
4 x 50 (25 stroke IM order/25 free)
700 yards

4 x 100 pull crescendo :15 rest
400 yards
1100 composite yards

300 free (middle 100 fast) :30 rest
easy reverse 100 IM :15 rest
300 free (first and last 100 fast) :30 rest
easy reverse 100 IM :15 rest
300 free (hold fastest possible pace)
1100 yards
2200 composite yards

2 x :30 vertical flutter kick - :15 rest after each :30 kick
1 x :45 egg beater or whip (breaststroke) vertical kick :20 rest
2 x :30 vertical fly kick - :15 rest after each :30 kick
1 x :45 egg beater or whip (breaststroke) vertical kick :20 rest
2 x :30 streamline jumps - :15 rest after each :30 kick
100 kick quarters (without a board kick 25 on your stomach, rotate a quarter and kick 25 on your side, rotate to your back...)
300 yards
2500 composite yards

4 x 50 choice sprint - 1:00 rest
200 yards
2700 composite yards

100 easy warm down


Longer Workout

 

Warm Up:
500 choice - every 4th 25 build
200 (50 back kick/50 free swim)
200 (50 breast kick/50 free swim)
8 x 50 (25 stroke IM order/25 free)
1300 yards

2(3 x 100 pull) crescendo each set of 3 :15 rest
600 yards
1900 composite yards

300 free (middle 100 fast) :20-:30 rest
easy reverse 100 IM :15 rest
300 free (first and last 100 fast) :20-:30 rest
easy reverse 100 IM :15 rest
300 free (build each 100) :20-:30 rest
easy reverse 100 IM :15 rest
300 free (hold fastest possible pace)
1500 yards
3400 composite yards

3 x :30 vertical flutter kick - :15 rest after each :30 kick
1 x 1:00 egg beater or whip (breaststroke) vertical kick :20 rest
3 x :30 vertical fly kick - :15 rest after each :30 kick
1 x 1:00 egg beater or whip (breaststroke) vertical kick :20 rest
3 x :30 streamline jumps - :15 rest after each :30 kick
200 kick quarters (without a board kick 50 on your stomach, rotate a quarter and kick 50 on your side, rotate to your back...)
550 yards
3950 composite yards

6 x 50 choice sprint - 1:00 rest
300 yards
4250 composite yards

200 easy warm down


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