Kiefer Background

March 31

By Stacey Kiefer, Masters Swim Coach

March 31, 2010

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:
150 free
3 x 50 underwater turns
100 IM
2 x 50 scull
150 free (build each 50)
3 x 50 turn on the T
800 yards

25 fly pull :00 - :10 rest
50 back pull :00 - :10 rest
25 breast pull :00 - :10 rest
2 x 75 free pull :00 - :10 rest
25 breast pull :00 - :10 rest
50 back pull :00 - :10 rest
25 fly pull :00 - :10 rest
350 yards
1150 composite yards

2 x 125 (50 stroke/75 free) :15 rest
4 x 25 build :10 rest
2 x 125 (IM - double one stroke) :15 rest
4 x 50 sprint :30 rest
2 x 125 (1st, 3rd and 5th 25 are fast) :15 rest
4 x 25 sprint :20 rest
1150 yards
2300 composite yards

100 kick quarters
4 x 25 fast kick no board :10 rest
100 choice kick with board
300 yards
2600 composite yards

100 easy warm down

 

Longer Workout



Warm Up:
300 free
3 x 50 underwater turns
200 IM drill
3 x 50 scull
300 free - build each 100
3 x 50 turn on the T
1250 yards

25 fly pull :00 - :10 rest
50 back pull :00 - :10 rest
75 breast pull :00 - :10 rest
2 x 100 free pull :00 - :10 rest
75 breast pull :00 - :10 rest
50 back pull :00 - :10 rest
25 fly pull :00 - :10 rest
500 yards
1750 composite yards

4 x 125 (50 stroke IM order/75 free) :15 rest
2 x 75 build :10 rest
4 x 125 (IM - double 1 stroke) :15 rest
4 x 50 sprint :30 rest
4 x 125(1st, 3rd and 5th 25 are fast) :15 rest
6 x 25 sprint :20 rest
2000 yards
3750 composite yards

200 kick quarters
4 x 25 fast kick no board :10 rest
200 kick choice with board
500 yards
4250 composite yards

200 easy warm down

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