Kiefer Background

June 30

By Stacey Kiefer, Masters Swim Coach

June 30, 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:
150 free
100 kick no board
150 (50 fr/50 br/50 bk)
2 x 100 build each
2 x 50 stroke (25 build/25 scull)
2 x 25 slow/fast
750 yards

Two times through this kick set:
75 kick stroke, middle 25 is sprint :10 rest
2 x 25 underwater kick :15 rest
75 kick free, middle 25 is sprint :10 rest
400 yards
1150 composite yards

200 swim pace :30 rest
3 x 50 (ez, moderate, sprint) :30 rest
200 negative split :30 rest
2 x 50 (moderate, sprint) :30 rest
200 fast - broken with :10 rest at each 50. Subtract :30 from your final time to get your 200 time - :30 rest
1 x 50 sprint
900 yards
2050 composite yards

300 loco pull (3/7 breathing pattern) 25 breathe every 3rd stroke/25 breathe every 7, then 50 every 3rd...
300 yards
2350 composite yards

1 x 100 IM :15 rest
1 x 75 (25 fl/25 bk/25 br) :10 rest
1 x 50 (25 fl/25 bk) :10 rest
1 x 25 fly :10 rest
250 yards
2600 composite yards

100 easy warm down


Longer Workout

 

Warm Up:
200 free
200 kick no board
200 reverse IM swim
3 x 100 descend
4 x 50 stroke (25 build/25 scull)
4 x 25 variable sprints
1200 yards

Three times through this kick set:
75 kick stroke, middle 25 is sprint :10 rest
2 x 25 underwater kick :15 rest
75 kick free, middle 25 is sprint :10 rest
600 yards
1800 composite yards

400 swim pace :30 rest
3 x 50 (ez, moderate, sprint) :30 rest
400 negative split :30 rest
2 x 50 (moderate, sprint) :30 rest
400 fast - broken with :10 rest at each 100. Subtract :30 from your final time to get your 400 time - :30 rest
1 x 50 sprint
1500 yards
3300 composite yards

500 loco pull (3/7 breathing pattern) 25 breathe every 3rd stroke/25 breathe every 7, then 50 every 3rd...
500 yards
3800 composite yards

1 x 100 IM :15 rest
2 x 75 (25 fl/25 bk/25 br) :10 rest
2 x 50 (25 fl/25 bk) :10 rest
2 x 25 fly :10 rest
400 yards
4200 composite yards

200 easy warm down


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