Kiefer Background

March 16

By Stacey Kiefer, Masters Swim Coach

March 16, 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

 

Warm Up:
300 free
4 x 75 choice (25 scull, 25 drill, 25 swim)
3 x 50 choice crescendo :10 rest
750 yards

3 x 100 kick IM or IM order :10 rest
4 x 25 sprint kick no board :10 rest
400 yards
1150 composite yards

1 x 200 free - middle 100 fast! :10 rest
2 x 150 free - middle 100 fast! :20 rest
3 x 100 choice - fast! :15-:30 rest
800 yards
1950 composite yards

300 pull breathe 3-5-7 by 50
1 x 100 IM pull :15 rest
400 yards
2350 composite yards

4 x 50 choice sprint on 1:00
200 yards
2550 composite yards

100 easy warm down


Longer Workout

 

Warm Up:
400 free
6 x 75 choice (25 scull, 25 drill, 25 swim)
2 (3 x 50) choice crescendo :10 rest
1150 yards

4 x 100 kick IM or IM order :10 rest
6 x 25 sprint kick no board :10 rest
550 yards
1700 composite yards

3 x 200 free - middle 100 fast! :10 rest
4 x 150 free - middle 100 fast! :20 rest
5 x 100 choice - fast! :15-:30 rest
1700 yards
3400 composite yards

450 pull breathe 3-5-7 by 50
2 x 100 IM pull :15 rest
650 yards
4050 composite yards

4 x 50 choice sprint on 1:00
200 yards
4250 composite yards

200 easy warm down

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