Kiefer Background

May 5

By Stacey Kiefer, Masters Swim Coach

May 5, 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
100 IM kick
100 IM swim
2 x 50 free, Turn on the T
2 x 50 stroke, Turn on the T
4 x 25 odds = fist, evens = catch-up
700 yards

4 x 100 free strong pace - :15 rest
2 x 50 fast fly kick no board - :15 rest
3 x 100 free strong pace - :10 rest
2 x 50 fast back kick no board - :15 rest
2 x 100 free strong pace - :05 rest
2 x 50 fast breast kick no board - :15 rest
1 x 100 free strong pace - touch-and-go
2 x 50 fast free kick no board - :15 rest
1400 yards
2100 composite yards

4 x 125 (25 free no breath, 50 choice scull, 50 stroke sprint) - :20 rest
500 yards
2600 composite yards

100 easy warm down


Longer Workout

 

Warm Up:
400 free
4 x 100 IM odds = kick, evens = swim
4 x 50 free, Turn on the T
4 x 50 stroke, Turn on the T
8 x 25 odds = fist, evens = catch-up
1400 yards

5 x 100 free strong pace - :15 rest
2 x 75 fast fly kick no board - :15 rest
4 x 100 free strong pace - :10 rest
2 x 75 fast back kick no board - :15 rest
3 x 100 free strong pace - :05 rest
2 x 75 fast breast kick no board - :15 rest
1 x 100 free strong pace - touch-and-go
2 x 75 fast free kick no board - :15 rest
2000 yards
3400 composite yards

6 x 125 (25 free no breath, 50 choice scull, 50 stroke sprint) - :20 rest
750 yards
4150 composite yards

200 easy warm down


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