Kiefer Background

March 10

By Stacey Kiefer, Masters Swim Coach

March 10, 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:
1 x 300 - swim straight as 150 free, 100 stroke, 50 free
1 x 300 - swim straight as 150 kick, 100 pull, 50 kick
1 x 150 (25 scull/25 build)
750 yards

2 x 150 (first and last 25 are stroke) :20 rest
6 x 50 choice kick :05-:10 rest
4 x 75 IM order (50 drill/25 swim) :15 rest
900 yards
1650 composite yards

2 x 200 crescendo :15 rest
3 x 100 pull (last 25 is backstroke) :10 rest
4 x 75 idiot IM :15 rest (25 fly, 25 back, 25 breast - 25 free, 25 fly, 25 back - 25 breast, 25 free, 25 fly - etc.)
900 yards
2250 composite yards

2 x 150 hold fast pace :10 rest
300 yards
2850 composite yards

100 easy warm down

Longer Workout


Warm Up:
1 x 300 - swim straight as 150 free, 100 stroke, 50 free
1 x 300 - swim straight as 150 kick, 100 pull, 50 kick
1 x 150 (25 scull/25 build)
750 yards

2 x 150 (first and last 25 are stroke) :20 rest
6 x 50 choice kick :05-:10 rest
4 x 75 IM order (50 drill/25 swim) :15 rest
900 yards
1650 composite yards

2 x 200 crescendo :15 rest
3 x 100 pull (last 25 is backstroke) :10 rest
4 x 75 idiot IM :15 rest (25 fly, 25 back, 25 breast - 25 free, 25 fly, 25 back - 25 breast, 25 free, 25 fly - etc.)
900 yards
2250 composite yards

2 x 150 hold fast pace :10 rest
300 yards
2850 composite yards

100 easy warm down