Kiefer Background

November 24

By Stacey Kiefer, Masters Swim Coach

November 24, 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:
2 x 150 choice (last 50 is kick no board)
1 x 100 IM
2 x 75 (25 scull/25 swim/25 scull)
1 x 50 underwater swim as far as you can go
600 yards

Try to do 1 set free, 1 set stroke
2 x [75 kick :10 rest]
      [50 drill :10 rest]
      [75 kick :10 rest]
      [50 swim build :15 rest]
500 yards
1100 composite yards

3 x 100 swim free strong pace :15 rest
2 x 75 pull :15 rest
3 x 50 stroke :15 rest
2 x 25 fast choice : 20 rest

1 x 100 swim free strong pace : 10 rest
2 x 75 pull :10 rest
1 x 50 stroke :10 rest
2 x 25 fast choice :20 rest

1 x 100 swim free strong pace :05 rest
1 x 75 pull :05 rest
1 x 50 stroke :05 rest
1 x 25 fast choice :20 rest
1250 yards
2350 composite yards

3 x 100 :20 rest
1= free (build within each 25)
2= pull (every other 25 stroke)
3= free (sprint 1st 25, get slower each remaining 25)
300 yards
2650 composite yards

100 easy warm down


Longer Workout

 

Warm Up:
4 x 150 choice (last 50 is kick no board)
3 x 100 IM
2 x 75 (25 scull/25 swim/25 scull)
1 x 50 underwater swim as far as you can go
1100 yards

Try to do IM order by set, or do 2 free, 2 stroke
4 x [75 kick :10 rest]
      [50 drill :10 rest]
      [75 kick :10 rest]
      [50 swim build :15 rest]
1000 yards
2100 composite yards

3 x 100 swim free strong pace :15 rest
3 x 75 pull :15 rest
3 x 50 stroke :15 rest
3 x 25 fast choice : 20 rest

2 x 100 swim free strong pace : 10 rest
2 x 75 pull - no pull buoy :10 rest
2 x 50 stroke :10 rest
2 x 25 fast choice :20 rest

1 x 100 swim free strong pace :05 rest
1 x 75 pull :05 rest
1 x 50 stroke :05 rest
1 x 25 fast choice :20 rest
1500 yards
3600 composite yards

3 x 200 :20 rest
1= free (build within each 50)
2= pull (every 4th 25 stroke)
3= free (sprint 1st 50, get slower each remaining 50)
600 yards
4200 composite yards

200 easy warm down


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CLEARANCE: $19.95