Kiefer Background

October 6

By Stacey Kiefer, Masters Swim Coach

October 6, 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:
150 free
4 x 100 (odds= free/evens= IM)
2 x 75 (25 underwater/25 scull/25 Tarzan)
700 yards

1 x 200 (2 free strokes per 25 on the first 50, 4 on the second, 6 on third, 8 on last)
flutter kick on your side in between strokes
200 yards
900 composite yards

Two times through:
2 x 150 (75 kick/75swim) :20 rest
1 x 150 free pull :30 rest
1 x 100 stroke swim
Master's Minute Rest
1100 yards
2000 composite yards

4 x 50 swim 2-3 seconds faster each 50
200 yards
2200 composite yards

3 x 100 partner sprints - choice
swimmer 1 sprints a 100, swimmer 2 goes when 1 touches the wall, etc.
300 yards
2500 composite yards

100 easy warm down


Longer Workout

 

Warm Up:
300 free
6 x 100 (odds= free/evens= IM)
4 x 75 (25 underwater/25 scull/25 Tarzan)
1200 yards

1 x 200 (2 free strokes per 25 on the first 50, 4 on the second, 6 on third, 8 on last)
flutter kick on your side in between strokes
200 yards
1400 composite yards

Two times through:
2 x 300 (150 kick/150 swim) :20 rest
1 x 200 free pull :30 rest
1 x 200 IM swim
Master's Minute Rest
2000 yards
3400 composite yards

2 (4 x 50) swim 2-3 seconds faster each 50
1 set free, 1 set stroke
400 yards
3800 composite yards

3 x 100 partner sprints - choice
swimmer 1 sprints a 100, swimmer 2 goes when 1 touches the wall, etc.
300 yards
4100 composite yards

200 easy warm down