May 4

By Stacey Kiefer, Masters Swim Coach

May 4, 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

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Warm Up:
200 free
100 reverse IM drill
200 (25 kick/25 scull)
2 x 75 (3 free, 3 stroke)
650 yards

2 x 25 fly swim :10 rest
1 x 50 fly kick :10 rest
2 x 75 fly (25 pull/50 swim) :20 rest
1 x 100 swim (25 fast fly/75 free) :20 rest
350 yards
1000 composite yards

1 x 50 back kick :10 rest
2 x 75 back (25 pull/50 swim) :20 rest
1 x 100 swim (25 fast back/75 free) :20 rest
2 x 25 back swim :10 rest
350 yards
1350 composite yards

2 x 75 breast (25 pull/50 swim) :20 rest
1 x 100 swim (25 fast breast/75 free) :20 rest
2 x 25 breast swim :10 rest
1 x 50 breast kick :10 rest
350 yards
1700 composite yards

1 x 100 free :20 rest
2 x 25 free swim :10 rest
1 x 50 free kick :10 rest
2 x 75 (25 pull/50 swim) :20 rest
350 yards
2050 composite yards

250 pull build by 50 :20 rest
2 x 25 build each :10 rest
3 x 100 hold fastest pace :05 rest
600 yards
2650 composite yards

100 easy warm down

Longer Workout

Download PDF Version

Warm Up:
200 free
200 reverse IM (25 drill/25 swim)
200 (25 kick/25 scull)
6 x 75 (3 free, 3 stroke)
1050 yards

2 x 25 fly swim :10 rest
2 x 50 fly kick :10 rest
2 x 75 fly (25 pull/50 swim) :20 rest
2 x 100 swim (25 fast fly/75 free) :20 rest
500 yards
1550 composite yards

2 x 50 back kick :10 rest
2 x 75 back (25 pull/50 swim) :20 rest
2 x 100 swim (25 fast back/75 free) :20 rest
2 x 25 back swim :10 rest
500 yards
2050 composite yards

2 x 75 breast (25 pull/50 swim) :20 rest
2 x 100 swim (25 fast breast/75 free) :20 rest
2 x 25 breast swim :10 rest
2 x 50 breast kick :10 rest
500 yards
2550 composite yards

2 x 100 free :20 rest
2 x 25 free swim :10 rest
2 x 50 free kick :10 rest
2 x 75 (25 pull/50 swim) :20 rest
500 yards
3050 composite yards

2 x 250 pull build by 50 :20 rest
4 x 25 build each :10 rest
5 x 100 hold fastest pace :05 rest
1100 yards
4150 composite yardsn