Kiefer Background

May 12

By Stacey Kiefer, Masters Swim Coach

May 12, 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:
200 free
12 x 25 on :05 rest - kick, pull, swim - kick the first 25 with your pull buoy on top of your board. After that, your gear will be at the right end of the pool.
3 x 100 choice of stroke - middle 50 is fast
800 yards

2 x 50 fly kick no board - :15 rest
2 x 25 sprint free kick - :05 rest
2 x 50 back kick no board - :15 rest
2 x 25 sprint free kick - :05 rest
2 x 50 breast kick no board - :15 rest
2 x 25 sprint free kick - :05 rest
450 yards
1250 composite yards

3 x 150 free with a floating sprint 50 (maintain strong pace and sprint the 1st 50 in the 1st 150, the 2nd 50 in the 2nd 150...) :20 rest
Master's Minute Rest + 50 ez
3 x 150 IM without free or 150 best stroke with a floating sprint 50 - :20 rest
950 yards
2150 composite yards

3 times through:
25 underwater swim - as far as you can go without breathing
50 scull with pull buoy and paddles
75 free pull with buoy and paddles - 1 breath 1st and last 25
450 yards
2600 composite yards

100 easy warm down


Longer Workout



Warm Up:
300 free
20 x 25 on :05 rest - kick, pull, swim - kick the first 25 with your pull buoy on top of your board. After that, your gear will be at the right end of the pool.
5 x 100 choice of stroke - middle 50 is fast
1300 yards

2 x 50 fly kick no board - :15 rest
4 x 25 sprint free kick - :05 rest
2 x 50 back kick no board - :15 rest
4 x 25 sprint free kick - :05 rest
2 x 50 breast kick no board - :15 rest
4 x 25 sprint free kick - :05 rest
600 yards
1900 composite yards

4 x 200 free with a floating sprint 50 (maintain strong pace and sprint the 1st 50 in the 1st 200, the 2nd 50 in the 2nd 200...) :20 rest
Master's Minute Rest + 50 ez
4 x 200 IM or best stroke with a floating sprint 50 - :20 rest
1650 yards
3550 composite yards

3 times through:
50 underwater swim - as far as you can go without breathing
75 scull with pull buoy and paddles
125 free pull with buoy and paddles - no breath 1st and last 25
750 yards
4300 composite yards

200 easy warm down
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