Kiefer Background

March 2

By Stacey Kiefer, Masters Swim Coach

March 2, 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:
200 free
50 catch up
200 reverse IM
50 finger tip drag
2 x 50 choice - turn on the T
2 x 50 choice - underwater turns
700 yards

4 x 25 build :10 rest
300 free fast pace
8 x 25 IM order :10 rest
2 x 150 pull : 20 rest
900 yards
1600 composite yards

3 x [75 choice kick :10 rest]
      [:30 vertical kicking :10 rest]
      [25 breast kick :10 rest]
300 yards
2000 composite yards

4 x 25 IM order :10 rest
2 x 125 fast pace :30 rest
2 x 25 ez :10 rest
4 x 75 sprint :40-1:00 rest
2 x 25 ez :10 rest
650 yards
2650 composite yards

100 easy warm down


Longer Workout

 

Warm Up:
300 free
100 catch up
300 reverse IM
100 finger tip drag
3 x 50 choice - turn on the T
3 x 50 choice - underwater turns
1100 yards

4 x 25 build :10 rest
500 free fast pace
8 x 25 IM order :10 rest
2 x 250 pull : 20 rest
1300 yards
2400 composite yards

4 x [75 choice kick :10 rest]
      [:30 vertical kicking :10 rest]
      [25 breast kick :10 rest]
500 yards
2900 composite yards

6 x 25 IM order (pick 2 to skip) :10 rest
4 x 125 fast pace :30 rest
4 x 25 ez :10 rest
6 x 75 sprint :40-1:00 rest
2 x 25 ez :10 rest
1250 yards
4150 composite yards

200 easy warm down

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