Kiefer Background

November 10

By Stacey Kiefer, Masters Swim Coach

November 10, 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:
300 (middle 100 is stroke)
2 x 150 (25 scull/50 kick/75 swim)
6 x 25 (odds= fast, evens= stroke)
750 yards

50 free - space out 4 strokes per 25 and kick on your side between strokes
50 free - space out 6 strokes per 25 and kick on your side between strokes
50 free - space out 8 strokes per 25 and kick on your side between strokes
repeat the stroke spacing as above with your best stroke
300 yards
1050 composite yards

Keep your heart rate up during each of the sets. Catch your breath between full sets.
Try to mix stroke or IM in one of the sets.
2 x [3 x 75 sliding sprint by 25] :20 rest (sprint the 1st 25 of the 1st 75, sprint the 2nd 25 of the 2nd 75, sprint the 3rd 25 of the 3rd 75)
      [1 x 100 kick] :05 rest
      [1 x 100 kick] :05 rest
      [1 x 100 swim] :05 rest
      [25 ez]
900 yards
1950 composite yards

150 pull DPS :15 rest
2 x 50 pull fast free :10 rest
150 pull (middle 100 is IM) :15 rest
2 x 50 pull fast stroke :10 rest
500 yards
2450 composite yards

100 easy warm down



Longer Workout

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Warm Up:
500 (even 100's are stroke)
4 x 150 (25 scull/50 kick/75 swim)
8 x 25 (odds= fast, evens= stroke)
1300 yards

50 free - space out 2 strokes per 25 and kick on your side between strokes
50 free - space out 4 strokes per 25 and kick on your side between strokes
50 free - space out 6 strokes per 25 and kick on your side between strokes
50 free - space out 8 strokes per 25 and kick on your side between strokes
repeat the stroke spacing as above with your best stroke
400 yards
1700 composite yards

Keep your heart rate up during each of the 4 sets. Catch your breath between full sets.
Try to swim 1 or 2 of the sets stroke or IM
4 x [3 x 75 sliding sprint by 25] :20 rest (sprint the 1st 25 of the 1st 75, sprint the 2nd 25 of the 2nd 75, sprint the 3rd 25 of the 3rd 75)
      [1 x 100 kick] :05 rest
      [1 x 100 kick] :05 rest
      [1 x 100 swim] :05 rest
      [25 ez]
1800 yards
3500 composite yards

200 pull DPS :15 rest
2 x 50 pull fast free :10 rest
200 pull (middle 100 is IM) :15 rest
2 x 50 pull fast stroke :10 rest
600 yards
4100 composite yards

200 easy warm down