Kiefer Background

May 26

By Stacey Kiefer, Masters Swim Coach

May 26, 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
50 stroke
150 free
50 stroke
4 x 50 choice (1st on :15 rest, 2nd on :10 rest, 3rd on :05 rest)
600 yards

2 x 75 kick - fly or free :10 rest
3 x 50 kick - breast :10 rest
2 x 25 kick - no board :10 rest
350 yards
950 composite yards

100 choice scull
4 x 100 pull (25 stroke/75 free) :15 rest
500 yards
1450 composite yards

400 free (strong pace) 1:00 rest
300 free (middle 100 is fast) 1:00 rest
200 IM - 1:00 rest
100 (choice fast) 1:00 rest
1000 yards
2450 composite yards

100 easy warm down


Longer Workout

 

Warm Up:
300 free
100 IM
200 free
100 IM
100 free
100 IM
9 x 50 choice (1st 4 on :15 rest, next 3 on :10 rest, last 2 on :05 rest)
1350 yards

4 x 75 kick - fly or free :10 rest
4 x 50 kick - breast :10 rest
4 x 25 kick - no board :10 rest
600 yards
1950 composite yards

100 choice scull
4 x 125 pull (50 stroke/75 free) :15 rest
600 yards
2550 composite yards

500 free (strong pace) 1:00 rest
400 free (alternate 100 moderate pace, 100 fast) 1:00 rest
300 (100 free/100 stroke/100 free) 1:00 rest
200 IM - 1:00 rest
100 (choice fast) 1:00 rest
1500 yards
4050 composite yards

200 easy warm down
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