Kiefer Background

Middle distance

By Stacey Kiefer, Masters Swim Coach

December 14, 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:
8 x 25 hard, with 10 pool dips after each 25 (dips are done by placing hands on edge/gutter - body facing out, back against the wall, press the body up by straightening arms, slowly lower body back down into the water - should feel hard in your triceps)
200 yards

Workout Focus: Middle distance can be fun!

Shorter Workout

  Download PDF Version

Warm Up:
400 free easy
200 IM kick, no board
200 IM drill
4 x 50 swim (1 each stroke, IM order)
1000 yards

Main Set:
Kick/pull/swim sequence = Continuous for designated distance: 25 kick with board (no fins), 25 pull with buoy (no paddles), 25 swim (on the 1st 25 bring your pull buoy down to the opposite side of pool, then equipment will always be in the correct place)

300 using the kick/pull/swim sequence - work hard on the kick lengths
2 x 100 hard swim free :15 rest after each
300 using the kick/pull/swim sequence - work hard on the pull lengths
2 x 100 hard swim choice :15 rest after each
300 using the kick/pull/swim sequence - work hard on the swim lengths
1300 yards
2300 cumulative yards

6 x 50 build-up: odds free, evens no free on :10 rest
300 yards
2600 cumulative yards


200 easy


Longer Workout

  Download PDF Version

Warm Up:
400 free easy
200 IM kick, no board
200 IM drill
4 x 50 swim (1 each stroke, IM order)
1000 yards

Main Set:
Kick/pull/swim sequence = Continuous for designated distance: 25 kick with board (no fins), 25 pull with buoy (no paddles), 25 swim (on the 1st 25 bring your pull buoy down to the opposite side of pool, then equipment will always be in the correct place)

600 using the kick/pull/swim sequence - work hard on the kick lengths
2 x 200 hard swim free :15 rest after each
600 using the kick/pull/swim sequence - work hard on the pull lengths
2 x 200 hard swim choice :15 rest after each
600 using the kick/pull/swim sequence - work hard on the swim lengths
2600 yards
3600 cumulative yards

10 x 50 build-up - odds free, evens no free on :10 rest
500 yards
4100 cumulative yards

8 x 25 odds sprint swim, evens moderate scull on :10 rest
200 yards
4300 cumulative yards

200 easy

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