March 24

By Stacey Kiefer, Masters Swim Coach

March 24, 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:
1 x 300 choice (every 3rd 50 is drill)
2 x 100 free (50 kick/50 swim)
2 x 100 stroke (50 kick/50 swim)
4 x 25 choice (odds fast, evens easy)
800 yards

Hold a strong pace and take no additional rest for this set
4 x 50 free - pick an interval with :5-:10 rest (e.g. 1:00)
3 x 100 free - double your 50 interval (e.g. 2:00)
2 x 150 free - triple your 50 interval (e.g. 3:00)
1 x 200 free - quadruple your 50 interval (e.g. 4:00)
1000 yards
1800 composite yards

150 choice kick
1950 composite yards

Hold a strong pace and take no additional rest for this set
3 x 100 IM on :10 rest
2 x 150 choice pull on :15 rest
1 x 200 IM fast
800 yards
2750 composite yards

100 easy warm down

Longer Workout

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Warm Up:
1 x 600 choice (every 3rd 50 is drill)
3 x 100 free (50 kick/50 swim)
3 x 100 IM Order - no free (50 kick/50 swim)
8 x 25 choice (odds fast, evens easy)
1400 yards

Hold a strong pace and take no additional rest for this set
4 x 50 free - pick an interval with :5-:10 rest (e.g. :40)
3 x 100 free - double your 50 interval (e.g. 1:20)
2 x 150 free - triple your 50 interval (e.g. 2:00)
1 x 200 free - quadruple your 50 interval (e.g. 2:40)
1000 yards
2400 composite yards

150 choice kick - build
200 choice pull
150 choice kick - build
400 yards
2800 composite yards

Hold a strong pace and take no additional rest for this set
4 x 50 choice :05 rest
3 x 100 IM on :10 rest
2 x 150 choice on :15 rest
1 x 200 IM fast
1000 yards
3800 composite yards

150 choice pull - build
200 choice kick
150 choice pull - build
400 yards
4200 composite yards

200 easy warm down