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November December Kiefer Beginner Swim Workout

By Stacey Kiefer, Masters Swim Coach

November-December 2013

Beginner Swim Workout Description:

If you are new to swim fitness, or haven’t hit the pool in a while- have no fear! Kiefer is here to get you started. Once your strength, comfort, and endurance improves, consider progressing to our Kiefer Weekly Workouts- featured in both short and long versions.

Key:
25 = 1 x 25 yard length
50 = 2 lengths (1 lap, down and back in a 25 yard pool)
75 = 3 lengths
100 = 4 lengths (2 laps)

Beginner Workout*

  Download PDF Version

Warm up:
200 - very easy free
200 - alternate 25 kick on back, 25 drill of choice
4 x 25 - 1 of each stroke, concentrating on a perfect stroke

Main:
9 x 75 swim your choice (do the same stroke for 3 in a row), every 3rd 75 is all out HARD - :10 rest
Swim an easy 25 down to the starting end after the set is complete.

8 x 50 pull freestyle with buoy and paddles, building speed within each one (start easy and work up to a hard finish) - every 3rd 50 is all out HARD - :15 rest

8 x 25 kick with board and fins (no board if kicking on back) - fast kicking! - :20 rest

1,800 yards TOTAL
This was your eleventh beginner workout. It’s time for speed! You are getting faster and doing great!

*Kiefer swim workouts 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.