Kiefer Background

June 23

By Stacey Kiefer, Masters Swim Coach

June 23, 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
100 stroke
100 kick
4 x 50 - start from mid pool, turn on the T both turns, your stroke choice.
600 yards

2 x 50 fly kick - :10 rest
2 x 100 (25 free/50 fly/25 free) :20 rest (plus a little extra before the next 50)
1 x 50 fly sprint

2 x 50 breast kick - :10 rest
2 x 100 (25 free/50 breast/25 free) :20 rest (plus a little extra before the next 50)
1 x 50 breast sprint
700 yards
1300 composite yards

100 pull (50 pace/50 strong pace)
4 x 25 pull fast stroke
100 pull (25 pace/25 strong pace)
4 x 25 scull - two must be feet first
400 yards
1700 composite yards

2 x 50 back kick - :10 rest
2 x 100 (25 free/50 back/25 free) :20 rest (plus a little extra before the next 50)
1 x 100 back sprint

2 x 50 free kick - :10 rest
2 x 100 free :20 rest (plus a little extra before the next 50)
1 x 50 free sprint
700 yards
2400 composite yards

100 easy warm down


Longer Workout

 

Warm Up:
200 free
300 reverse IM (50 drill/25 swim)
250 (every 3rd 50 stroke)
7 x 50 - start from mid pool, turn on the T both turns, your stroke choice.
1350 yards

3 x 50 fly kick - :10 rest
2 x 150 (50 free/50 fly/50 free) :20 rest (plus a little extra before the next 100)
1 x 100 fly sprint

3 x 50 breast kick - :10 rest
2 x 150 (50 free/50 breast/50 free) :20 rest (plus a little extra before the next 100)
1 x 100 breast sprint
1100 yards
2450 composite yards

200 pull (50 pace/50 strong pace)
4 x 25 pull fast stroke
200 pull (25 pace/25 strong pace)
4 x 25 scull - two must be feet first
600 yards
3050 composite yards

3 x 50 back kick - :10 rest
2 x 150 (50 free/50 back/50 free) :20 rest (plus a little extra before the next 100)
1 x 100 back sprint

3 x 50 free kick - :10 rest
2 x 150 free :20 rest (plus a little extra before the next 100)
1 x 100 free sprint
1100 yards
4150 composite yards

200 easy warm down
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