Kiefer Background

Mid-Distance!

By Stacey Kiefer, Masters Swim Coach

November 30, 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.

Holiday Bonus Set

Kiefer will help you stay "swim fit" during the holiday season! Simply add this bonus set to either the shorter or longer workout below.

Bonus Set:
1 x 200 for time, broken
Start with a dive, take :10 rest at the 100 and :05 rest at the 150 and the 175 -
subtract :20 off of your finish time.
Are you close to your competition time? If you were working really hard...you should be!

Workout Focus: Bring on the mid-distance!

Shorter Workout

 

Warm Up:
500 easy choice
200 backwards IM (25 kick/25 drill)
4 x 25 swim build, 1 each stroke
800 yards

Main Set:
200 free at 1000 tempo pace (stretch it out) :30 rest
4 x 50 kick with board - :10 rest after each 50
200 free at 500 tempo pace (long and strong) :30 rest
4 x 50 kick with board - :10 rest after each 50
200 free at 200 tempo pace (this should be fairly fast!) :30 rest
4 x 50 kick with board - :10 rest after each 50
1200 yards
2000 cumulative yards

:30 rest after each:
200 IM - 25 drill/25 swim
200 IM - 25 kick/25 swim
200 IM - swim
600 yards
2600 cumulative yards

200 easy


Longer Workout

 

Warm Up:
500 easy choice
200 backwards IM (25 kick/25 drill)
4 x 25 swim build, 1 each stroke
800 yards

Main Set:
500 free at 1650 tempo pace (stretch it out) :30 rest
4 x 50 kick with board - :10 rest after each 50
500 free at 1000 tempo pace (long and strong) :30 rest
4 x 50 kick with board - :10 rest after each 50
500 free at 500 tempo pace (this should be fairly fast!) :30 rest
4 x 50 kick with board - :10 rest after each 50
2100 yards
2900 cumulative yards

:30 rest after each:
400 IM - 50 drill/50 swim
400 IM - 50 kick/50 swim
400 IM - swim
1200 yards
4100 cumulative yards

300 pull free or back, easy with paddles and buoy
300 yards
4400 cumulative yards


200 easy