Kiefer Background

March 17

By Stacey Kiefer, Masters Swim Coach

March 17, 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
300 IM (25 kick/25 drill/25 swim for each stroke)
4 x 50 (25 scull/25 swim)
700 yards

3 x 75 (50 pace/25 fast) :15 rest
take some extra rest if you'd like
2 x 75 (50 fly/25 fast free) :20 rest
2 x 75 (50 back/25 fast free) :20 rest
2 x 75 (50 breast/25 fast free) :20 rest
2 x 75 (IM - no free) :20 rest
take some extra rest if you'd like
2 x 75 crescendo :15 rest
2 x 75 sprint :20 rest
1050 yards
1750 composite yards

200 pull (every 3rd 25 is stroke)
200 pull (repeat 25 right arm/25 left arm/50 regular)
400 yards
2150 composite yards

6 x 50 kick choice :10 rest
odd 50's = sprint
300 yards
2450 composite yards

8 x 25
odd 25's = sprint IM order
even 25's = easy swimming - any stroke
200 yards
2650 composite yards

100 easy warm down

Longer Workout

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Warm Up:
300 free
400 IM (25 kick/50 drill/25 swim for each stroke)
6 x 50 (25 scull/25 swim)
1000 yards

3 x 75 pace :10-:15 rest
3 x 75 (50 pace/25 fast) :10-:15 rest
take some extra rest if you'd like
3 x 75 (50 fly/25 fast free) :10-:15 rest
3 x 75 (50 back/25 fast free) :10-:15 rest
3 x 75 (50 breast/25 fast free) :10-:15 rest
3 x 75 (IM - no free) :10-:15 rest
take some extra rest if you'd like
3 x 75 crescendo :15 rest
3 x 75 sprint :20 rest
1800 yards
2800 composite yards

300 pull (every 3rd 25 is stroke)
300 pull (repeat 25 right arm/25 left arm/50 regular)
600 yards
3400 composite yards

10 x 50 kick choice :10 rest
odd 50's = sprint
500 yards
3900 composite yards

16 x 25
odd 25's = sprint IM order
even 25's = easy swimming - any stroke
400 yards
4300 composite yards

200 easy warm down