Kiefer Background

March 30

By Stacey Kiefer, Masters Swim Coach

March 30, 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:
300 every 3rd 50 is stroke
2 x 100 (1st and 4th 25's are drill)
4 x 50 (25 scull/25 swim)
700 yards

4 x 75 idiot IM (fl/bk/br, fr/fl/bk, br/fr/fl, etc.) :15 rest
300 yards
1000 composite yards

2 x [125 kick :15 rest]
      [3 x :20 fast vertical kick :15 rest]
      [25 tombstone kick :15 rest]
400 yards
1400 composite yards

6 x 100 SPRINT + 25 ez on 3:00
750 yards
2150 composite yards

2 x 150 pull - build by 50 :15 rest
300 yards
2450 composite yards

6 x 25 odds= underwater swim, evens= no breath
150 yards
2600 composite yards

100 easy warm down


Longer Workout

 

Warm Up:
450 every 3rd 50 is stroke
4 x 100 (1st and 4th 25's are drill)
6 x 50 (25 scull/25 swim)
1150 yards

8 x 75 idiot IM (fl/bk/br, fr/fl/bk, br/fr/fl, etc.) :15 rest
600 yards
2750 composite yards

3 x [125 kick :15 rest]
      [3 x :20 fast vertical kick :15 rest]
      [25 tombstone kick :15 rest]
600 yards
2350 composite yards

8 x 100 SPRINT + 25 ez on 3:00
1000 yards
3350 composite yards

2 x 300 pull - build by 100 :15 rest
600 yards
3950 composite yards

8 x 25 odds= underwater swim, evens= no breath
200 yards
4150 composite yards

200 easy warm down

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