June 9

By Stacey Kiefer, Masters Swim Coach

June 9, 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 free
2 x 50 (25 one arm/25 free)
100 reverse IM
2 x 50 (25 Tarzan/25 free)
500 yards

300 pull loco
100 pull stroke
400 yards
900 composite yards

Two times through - 1 set is free, 1 set is Stroke
4 x 25 (odds = sprint, evens = ez) :15 rest
100 (25 sprint/75 pace) :15-:20 rest
100 (50 sprint/50 pace) :15-:20 rest
100 (75 sprint/25 pace) :15-:20 rest
100 sprint
50 ez + Master's Minute Rest
1100 yards
2000 composite yards

50 underwater swim - go as far as you can without a breath!
150 IM kick (no free kick)
4 x 25 fast kick no board :10 rest
200 kick (sprint every 3rd 25)
500 yards
2500 composite yards

100 easy warm down

Longer Workout

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Warm Up:
200 free
4 x 50 (25 one arm/25 free)
200 reverse IM
4 x 50 (25 Tarzan/25 free)
800 yards

500 pull loco
4 x 75 pull Idiot IM
800 yards
1600 composite yards

Three times through - At least 1 set must be Stroke
6 x 25 (odds = sprint, evens = ez) :15 rest
100 (25 sprint/75 pace) :15-:20 rest
100 (50 sprint/50 pace) :15-:20 rest
100 (75 sprint/25 pace) :15-:20 rest
100 sprint
50 ez + Master's Minute Rest
1800 yards
3400 composite yards

50 underwater swim - go as far as you can without a breath!
200 IM kick
4 x 25 fast kick no board :10 rest
300 kick (sprint every 3rd 25)
650 yards
4050 composite yards

200 easy warm down