Kiefer Background

March 9

By Stacey Kiefer, Masters Swim Coach

March 9, 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:
100 free
150 every 3rd 25 is scull
200 pull every other 50 is catch-up
150 kick
100 IM
700 yards

2 x 25 fly drill :15 rest
100 free strong pace :15 rest
50 fly strong pace :30 rest
3 x 50 kick :10 rest
350 yards
1050 composite yards

100 pull - 1st & last 25's are breast pull
100 free pull crescendo by 25
200 yards
1250 composite yards

2 x 25 back drill :15 rest
2 x 50 free strong pace :15 rest
50 back strong pace :30 rest
2 x 75 kick no board :10 rest
350 yards
1600 composite yards

100 pull - 1st & last 25's are back pull
100 free pull decrescendo by 25
200 yards
1800 composite yards

2 x 25 breast drill :10 rest
100 free strong pace :10 rest
50 breast strong pace :30 rest
6 x 25 fast kick :10 rest
350 yards
2150 composite yards

2 x 75 sprint free :20 rest
50 drill free :20 rest
100 sprint free :30 rest
8 x 25 odd=sprint, even=no breath
500 yards
2650 composite yards

200 easy warm down


Longer Workout

 

Warm Up:
100 free
200 every 4th 25 is scull
300 every other 50 is stroke
300 pull every other 50 is catch-up
200 kick
100 IM
1200 yards

50 fly :10 rest
2 x 100 free strong pace :15 rest
50 fly drill :20 rest
100 fly strong pace :30 rest
4 x 50 kick :10 rest
600 yards
1800 composite yards

150 pull - 1st & last 50's are breast pull
150 free pull crescendo by 50
300 yards
2100 composite yards
50 back :10 rest
200 free strong pace :30 rest
50 back drill :20 rest
100 back strong pace :30 rest
2 x 75 kick no board
550 yards
2650 composite yards

150 pull - 1st & last 50's are back pull
150 free pull decrescendo by 50
300 yards
2950 composite yards
50 breast :10 rest
4 x 50 free strong pace :10 rest
50 breast drill :20 rest
100 breast strong pace :30 rest
8 x 25 fast kick :05-:10 rest
600 yards
3550 composite yards

2 x 75 sprint free :20 rest
50 drill free :20 rest
100 sprint free :30 rest
12 x 25 odd=sprint, even=no breath
600 yards
4150 composite yards

200 easy warm down

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