Kiefer Background

May 25

By Stacey Kiefer, Masters Swim Coach

May 25, 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:
200 free (every 4th 25 kick no board)
150 (75 back, 75 breast)
100 kick choice
3 x 50 choice (underwater turns)
600 yards

3 x the following - 1 time through with 3 different strokes
      [25 scull] :05 rest
      [50 kick] :10 rest
      [75 drill - mix more than 1] :10 rest
      [100 pace or fast swim] :30 rest
750 yards
1350 composite yards

1 x 100 fast free pull :20 rest
2 x 100 pull (first 25 is stroke)
300 yards
1650 composite yards

2 (3 x 150) 1:00-1:30 rest as follows:
    1= 50 sprint/100 moderate
    2= 75 sprint/75 moderate
    3= 100 sprint/50 ez recovery
900 yards
2550 composite yards

100 easy warm down


Longer Workout

 

Warm Up:
400 free (every 4th 25 kick no board)
300 (100 back, 100 breast, 100 free)
200 kick choice
6 x 50 choice (underwater turns)
1200 yards

4 x the following - 1 time through each stroke
      [25 scull] :05 rest
      [50 kick] :10 rest
      [75 drill - mix more than 1] :10 rest
      [100 pace or fast swim] :30 rest
1000 yards
2200 composite yards

1 x 300 fast free pull :20 rest
1 x 300 pull (every 3rd 25 stroke)
600 yards
2800 composite yards

2 (4 x 150) 1:00-1:30 rest as follows:
    1= 50 sprint/100 moderate
    2= 75 sprint/75 moderate
    3= 100 sprint/50 ez recovery
    4= 125 sprint/25 ez recovery
1200 yards
4000 composite yards

200 easy warm down

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