Kiefer Background

March 23

By Stacey Kiefer, Masters Swim Coach

March 23, 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

  Download PDF Version

Warm Up:
200 free
2 x 150 choice (50 swim/50 kick/50 swim)
2 x 75 (25 scull/50 build)
4 x 25 crescendo
750 yards

200 IM strong pace :30 rest
2 x 50 free :15 rest
100 IM strong pace
2 x 50 free :15 rest
500 yards
1250 composite yards

2 x 100 pull (25 stroke/75 strong free) :15 rest
50 pull (25 right arm/25 regular) :10 rest
50 pull ( 25 left arm/25 regular) :10 rest
50 pull (underwater recovery) :10 rest
50 pull (catch-up + finger tip drag)
400 yards
1650 composite yards

300 free strong pace :30 rest
2 x 50 stroke :15 rest
100 free strong pace :20 rest
2 x 50 stroke :15 rest
600 yards
2250 composite yards

200 kick (50 ea. on right, stomach, left, back)
4 x 50 choice kick odds= sprint, evens= ez :10 rest
400 yards
2650 composite yards

100 easy warm down


Longer Workout

  Download PDF Version

Warm Up:
200 free
4 x 150 choice (50 swim/50 kick/50 swim)
4 x 75 (25 scull/50 build)
4 x 25 crescendo
1200 yards

300 IM strong pace :45 rest
3 x 50 free :15 rest
200 IM strong pace :30 rest
3 x 50 free :15 rest
100 IM strong pace
900 yards
2100 composite yards

5 x 100 pull (25 stroke/75 strong free) :15 rest
50 pull (25 right arm/25 regular) :10 rest
50 pull ( 25 left arm/25 regular) :10 rest
50 pull (underwater recovery) :10 rest
50 pull (catch-up + finger tip drag)
700 yards
2800 composite yards

300 free strong pace :30 rest
3 x 50 stroke :15 rest
200 free strong pace :20 rest
3 x 50 stroke :15 rest
100 free strong pace
900 yards
3700 composite yards

200 kick (50 ea. on right, stomach, left, back)
6 x 50 choice kick odds= sprint, evens= ez :10 rest
500 yards
4200 composite yards

200 easy warm down