Kiefer Background

November 3

By Stacey Kiefer, Masters Swim Coach

November 3, 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:
150 choice
6 x 50 (2 free/1 stroke) (25 drill/25 swim)
4 x 25 (odds=no breath, evens= fast stroke)
550 yards

400 free (200 DPS/100 moderate/100 strong) 1:00+ rest
2 x 75 kick :15 rest
2 x 100 pull (first 25 is back) :15 rest
750 yards
1300 composite yards

400 (middle 200 is strong IM or stroke no free) 1:00+ rest
2 x 75 kick :15 rest
2 x 100 pull (first 25 is breast)
750 yards
2050 composite yards

3 x 50 (25 scull/25 swim with paddles) :15 rest
Master's Minute Rest
400 free (hold fastest possible pace)
550 yards
2600 composite yards

100 easy warm down



Longer Workout

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Warm Up:
300 choice
9 x 50 (2 free/1 stroke) (25 drill/25 swim)
8 x 25 (odds=no breath, evens= fast stroke)
950 yards

600 free (200 DPS/200 moderate/200 strong) 1:00+ rest
4 x 75 kick :15 rest
2 x 100 pull (first 25 is back) :15 rest
1100 yards
2050 composite yards

600 (middle 200 is strong IM or stroke no free) 1:00+ rest
4 x 75 kick :15 rest
2 x 100 pull (first 25 is breast)
1100 yards
3150 composite yards

4 x 50 (25 scull/25 swim with paddles) :15 rest
2 x 100 IM ez :15 rest
Master's Minute Rest
600 free (hold fastest possible pace)
1000 yards
4150 composite yards

200 easy warm down