Kiefer Background

October 20

By Stacey Kiefer, Masters Swim Coach

October 20, 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

  Download PDF Version

Warm Up:
4 x 125 choice (last 50 kick or pull)
3 x 50 (25 scull/50 fist)
2 x 75 (25 Tarzan/50 build)
800 yards

300 loco pull with paddles
300 yards
1100 composite yards

3 x 100 pace free :15 rest
2 x 50 strong pace free :15 rest
2 x 25 sprint free :20 rest
150 kick (any 100 is fly no board)
600 yards
1700 composite yards

3 x 100 strong pace choice :20 rest
2 x 50 fast choice :20 rest
2 x 25 sprint choice :20 rest
150 kick (any 100 is breast no board)
600 yards
2300 composite yards

3 x 100 SPRINT 1:30 rest
300 yards
2600 composite yards

100 easy warm down


Longer Workout

  Download PDF Version

Warm Up:
4 x 200 choice (last 50 kick or pull)
4 x 50 (25 scull/25 fist)
2 x 125 (25 Tarzan/75 build/25 fast)
1250 yards

500 loco pull with paddles
500 yards
1750 composite yards

5 x 100 pace free :15 rest
2 x 75 strong pace free :15 rest
2 x 25 sprint free :20 rest
300 kick (middle 100 is fly no board)
1000 yards
2750 composite yards

5 x 100 strong pace choice :20 rest
2 x 75 fast choice :20 rest
2 x 25 sprint choice :20 rest
300 kick (middle 100 is breast no board)
1000 yards
3750 composite yards

5 x 100 SPRINT 1:30 rest
500 yards
4250 composite yards

200 easy warm down