Kiefer Background

October 13

By Stacey Kiefer, Masters Swim Coach

October 13, 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 (every 4th 25 kick)
150 (50 underwater recovery/50 catch-up)
2 x 100 (75 stroke/25 free)
2 x 50 scull
650 yards

500 free (middle 400 is strong pace) 1:00 rest
1 x 50 fly :15 rest
2 x 50 back :15 rest
3 x 50 breast :15 rest
200 IM (25 fly/25 fr/25 bk/25 fr/25 br/75 free)
1000 yards
1650 composite yards

500 free strong pace! 1:00 rest
500 yards
2150 composite yards

100 choice kick
8 x 25 choice kick (3 sprint, 1 ez)
300 yards
2450 composite yards

200 pull (25 right arm/25 left arm/100 fr/50 bk)
200 yards
2650 composite yards

100 easy warm down



Longer Workout

  Download PDF Version

Warm Up:
400 free (every 4th 25 kick)
2 x 150 (middle 50 is stroke)
2 x 100 (50 underwater recovery/50 catch-up)
2 x 50 scull
1000 yards

500 free (middle 300 is strong pace) 1:00 rest
3 x 50 fly :15 rest
2 x 50 back :15 rest
1 x 50 breast :15 rest
200 IM (25 fly/25 fr/25 bk/25 fr/25 br/75 free)
1000 yards
2000 composite yards

500 free (middle 400 is strong pace) 1:00 rest
1 x 50 fly :15 rest
2 x 50 back :15 rest
3 x 50 breast :15 rest
200 IM (25 fly/25 fr/25 bk/25 fr/25 br/75 free)
1000 yards
3000 composite yards

500 free strong pace! 1:00 rest
500 yards
3500 composite yards

200 choice kick
8 x 25 choice kick (3 sprint, 1 ez)
400 yards
3900 composite yards

2 x 200 pull (25 right arm/25 left arm/100 fr/50 bk)
400 yards
4300 composite yards

200 easy warm down