Kiefer Background

June 8

By Stacey Kiefer, Masters Swim Coach

June 8, 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

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Warm Up:
200 choice
2 x 75 (25 drill, 50 swim)
200 reverse IM (kick, drill, swim)
2 x 100 build
750 yards

200 choice kick
200 yards
950 composite yards

1 x 100 stroke strong pace :20 rest
2 x 100 free :15 rest
1 x 100 choice kick :15 rest
1 x 200 fast pull :15 rest
600 yards
1550 composite yards

4 times through the following:
      :20 vertical flutter kick :15 rest
      :20 vertical fly kick :15 rest
      :20 breast or egg beater :15 rest
      :20 streamline jumps :15 rest
300 yards
1850 composite yards

2 x 100 sprint stroke or IM :45 rest
50 free build :15 rest
2 x 50 sprint stroke :30 rest
50 free build :20 rest
2 x 25 sprint stroke :15 rest
450 yards
2300 composite yards

100 easy warm down


Longer Workout

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Warm Up:
300 choice
4 x 75 (25 drill, 50 swim)
300 reverse IM (kick, drill, swim)
3 x 100 build
1200 yards

200 choice kick
200 yards
1400 composite yards

3 times through the following:
      1 x 100 stroke strong pace :20 rest
      2 x 100 free :15 rest
      1 x 100 choice kick :15 rest
      1 x 200 fast pull :15 rest
1800 yards
3200 composite yards

4 times through the following:
      :20 vertical flutter kick :15 rest
      :20 vertical fly kick :15 rest
      :20 breast or egg beater :15 rest
      :20 streamline jumps :15 rest
300 yards
3500 composite yards

2 x 100 sprint stroke or IM :45 rest
100 free build :15 rest
2 x 50 sprint stroke :30 rest
200 free build :20 rest
2 x 25 sprint stroke :15 rest
650 yards
4150 composite yards

200 easy warm down