Kiefer Background

May 19

By Stacey Kiefer, Masters Swim Coach

May 19, 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
200 reverse IM (25 kick, 25 drill)
4 x 75 (25 Tarzan, 25 no breath, 25 build)
700 yards

Two times through - take no extra unlisted rest:
4 x 125 IM - floating 50 (50 fly on 1, 50 back on 2...) :20 rest
2 x 100 (50 fast kick/50 fast swim) :20 rest
2 x 50 (extra-long 1st streamline + sprint last 30 yards) :20 rest
Master's Minute Rest
1600 yards
2300 composite yards

1 x 150 pull (alternate breathe every 3, 5, 7 strokes by 50) :15 rest
8 x 25 sprint kick (3 of each stroke) :10 rest
1 x 150 pull (alternate breathe every 3, 5, 7 strokes by 50) :15 rest
500 yards
2800 composite yards

100 easy warm down


Longer Workout

 

Warm Up:
200 free
400 reverse IM (25 kick, 25 drill, 50 swim for each stroke)
6 x 75 (25 Tarzan, 25 no breath, 25 build)
1050 yards

Two times through - take no extra unlisted rest:
4 x 125 IM - floating 50 (50 fly on 1, 50 back on 2...) :15 rest
4 x 100 (50 fast kick/50 fast swim) :15 rest
4 x 50 (extra-long 1st streamline + sprint last 30 yards) :15 rest
Master's Minute Rest
2200 yards
3250 composite yards

2 x 150 pull (alternate breathe every 3, 5, 7 strokes by 50) :15 rest
12 x 25 sprint kick (3 of each stroke) :10 rest
2 x 150 pull (alternate breathe every 3, 5, 7 strokes by 50) :15 rest
900 yards
4150 composite yards

200 easy warm down
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