Kiefer Background

November 17

By Stacey Kiefer, Masters Swim Coach

November 17, 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
300 reverse IM (25 kick/25 drill/25 swim)
3 x 50 (middle 25 is fast)
650 yards

150 pull - every 3rd 25 is back pull
2 x 25 build fly :10 rest
1 x 50 fast (25 fly/25 free) :15 rest
2 x 75 (25 fr/25 fly/25 fr) :15 rest
50 fly strong pace
450 yards
1100 composite yards

2 x 75 kick choice :10 rest
2 x 25 build free :10 rest
1 x 50 fast free :15 rest
2 x 75 free :15 rest
50 free strong pace
450 yards
1550 composite yards

2 x 100 pull (first 25 is breast pull) :10 rest
2 x 25 build breast :10 rest
1 x 50 fast (25 breast/25 fr) :15 rest
2 x 75 (25 fr/25 breast/25 fr) :15 rest
50 breast strong pace
500 yards
2050 composite yards

3 x 50 kick (1 fly, 1 flutter, 1 breast) :10 rest
2 x 25 build back :10 rest
1 x 50 fast (25 back/25 fr) :15 rest
2 x 75 (25 fr/25 back/25 fr) :15 rest
50 back strong pace
450 yards
2500 composite yards

2 x 100 sprint choice 1:30 rest
300 yards
2700 composite yards

Longer Workout

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Warm Up:
500 free
400 reverse IM (25 kick/50 drill/25 swim)
4 x 50 (middle 25 is fast)
1100 yards

300 pull - every 3rd 50 is back pull
2 x 25 build fly :10 rest
2 x 50 fast (25 fly/25 free) :15 rest
2 x 75 (25 fr/25 fly/25 fr) :15 rest
100 fly strong pace
700 yards
1800 composite yards

2 x 150 kick choice :10 rest
2 x 25 build free :10 rest
2 x 50 fast free :15 rest
2 x 75 free :15 rest
100 free strong pace
700 yards
2500 composite yards

3 x 100 pull (first 25 is breast pull) :10 rest
2 x 25 build breast :10 rest
2 x 50 fast (25 breast/25 fr) :15 rest
2 x 75 (25 fr/25 breast/25 fr) :15 rest
100 breast strong pace
700 yards
3200 composite yards

6 x 50 kick (2 fly, 2 flutter, 2 breast) :10 rest
2 x 25 build back :10 rest
2 x 50 fast (25 back/25 fr) :15 rest
2 x 75 (25 fr/25 back/25 fr) :15 rest
100 back strong pace
700 yards
3900 composite yards

3 x 100 sprint choice 1:30 rest
300 yards
4200 composite yards