Kiefer Background

March 3

By Stacey Kiefer, Masters Swim Coach

March 3, 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:
400 free (alternate breast and back every 4th 25)
5 x 50 from mid-pool (no breathing the first and last 12.5 yards)
650 yards

Vertical Kicking:
3 x :20 flutter kick or dolphin kick - :10 rest
2 x :15 eggbeater or whip kick - stay as high as you can for as long as you can - :15 rest
1 x 1:00 choice kick
3 x :20 streamline jumps off the bottom - :10 rest
1 x 1:00 choice kick
2 x :15 eggbeater or whip kick - stay as high as you can for as long as you can - :15 rest
3 x :20 flutter kick or dolphin kick - :10 rest
3 x :20 streamline jumps off the bottom - :10 rest

1 x 200 kick on your side. Take 2 strokes per 25 during the first 50, 4 for the second, 6 & 8 for the third & fourth.
about 700 yards
1350 composite yards

Main Set:
100 IM strong pace 1:00 rest
2 x 150 free - middle 50 is fast :15 rest
200 IM strong pace 1:00 rest
2 x 100 free - middle 50 is fast :15 rest
100 IM strong pace 1:00 rest
2 x 50 free - fast :15 rest
1000 yards
2350 composite yards

2 x 25 pull - no breath
3 x 100 pull - breathe every 3, 5, 7 strokes by 100 :15 rest
2 x 25 pull - no breath
400 yards
2750 composite yards

100 easy warm down

Longer Workout

  Download PDF Version

Warm Up:
600 free (alternate breast and back every 4th 25)
8 x 50 from mid-pool (no breathing the first and last 12.5 yards)
1000 yards

Vertical Kicking:
3 x :20 flutter kick or dolphin kick - :10 rest
2 x :15 eggbeater or whip kick - stay as high as you can for as long as you can - :15 rest
1 x 1:00 choice kick
3 x :20 streamline jumps off the bottom - :10 rest
1 x 1:00 choice kick
2 x :15 eggbeater or whip kick - stay as high as you can for as long as you can - :15 rest
3 x :20 flutter kick or dolphin kick - :10 rest
3 x :20 streamline jumps off the bottom - :10 rest

1 x 200 kick on your side. Take 2 strokes per 25 during the first 50, 4 for the second, 6 & 8 for the third & fourth.
about 700 yards
1700 composite yards

Main Set:
400 IM strong pace :45 rest
2 x 150 free - middle 50 is fast :15 rest
300 IM strong pace :45 rest
4 x 100 free - middle 50 is fast :15 rest
200 IM strong pace :30 rest
6 x 50 free - fast :15 rest
100 IM strong pace
2000 yards
3700 composite yards

4 x 25 pull - no breath
3 x 100 pull - breathe every 3, 5, 7 strokes by 100 :10 rest
4 x 25 pull - no breath
500 yards
4200 composite yards

200 easy warm down