Kiefer Background

October 27

By Stacey Kiefer, Masters Swim Coach

October 27, 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:
200 choice
12 x 25 kick/pull/swim (kick the first 25 with your pull buoy on top of your board. After
that, everything will be at the right end of the pool.)
4 x 75 (breathe 3,2,1 by 25)
800 yards

250 pull (every 3rd 25 is back or breast)
4 x 50 fast pull no paddles :20 rest
450 yards
1250 composite yards

4 x 125 IM swim with a sliding SPRINT 50 kick :15 rest
#1) sprint 50 fly kick, then swim 25 bk/25 br/25 fr
#2) swim 25 fl, sprint 50 bk kick, then swim 25 br/25 fr
#3) swim 25 fl/25 bk, sprint 50 br kick, swim 25 fr
#4) swim 25 fl/25 bk/25 br, sprint 50 fr kick
500 yards
1750 composite yards

300 choice (100 strong swim/100 fast kick/100 strong swim) :30 rest
try to hold the same time for each 100 swim
300 yards
2050 composite yards

3 x [25 no breath] :15-:20 rest
     [:30 vertical kick] :15-:20 rest
     [50 sprint] :15-:20 rest
     [25 ez]
375 yards
2425 composite yards

100 easy warm down


Longer Workout

 

Warm Up:
400 choice
20 x 25 kick/pull/swim (kick the first 25 with your pull buoy on top of your board. After
that, everything will be at the right end of the pool.)
6 x 75 (breathe 3,2,1 by 25)
1350 yards

300 pull (every 3rd 25 is back or breast)
6 x 50 fast pull no paddles :20 rest
600 yards
1950 composite yards

2 (4 x 125) IM swim with a sliding SPRINT 50 kick :15 rest
#1) sprint 50 fly kick, then swim 25 bk/25 br/25 fr
#2) swim 25 fl, sprint 50 bk kick, then swim 25 br/25 fr
#3) swim 25 fl/25 bk, sprint 50 br kick, swim 25 fr
#4) swim 25 fl/25 bk/25 br, sprint 50 fr kick
1000 yards
2950 composite yards

2 x 300 choice (100 strong swim/100 fast kick/100 strong swim) :30 rest
try to hold the same time for each 100 swim
600 yards
3550 composite yards

4 x [25 no breath] :15-:20 rest
     [:30 vertical kick] :15-:20 rest
     [50 sprint] :15-:20 rest
     [25 ez]
500 yards
4050 composite yards

200 easy warm down


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