Kiefer Background

October November Kiefer Beginner Swim Workout

By Stacey Kiefer, Masters Swim Coach

October- November 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:
100 very easy freestyle
100 IM drill
100 IM kick - no kickboard or fins
50 backstroke swim
50 breaststroke swim

Main:
4 x 125 moderate pull freestyle with pull buoy and paddles - :10 rest after each

Fast set! You are going to do the same stroke for all of the below 50’s, so make sure you pick a stroke you can maintain.
3 x 50 swim hard - :05 rest after each
100 recovery kick with board (no fins)
4 x 50 swim hard - :05 rest after each
100 recovery kick with board (no fins)
5 x 50 swim hard - :05 rest after each
100 recovery kick with board (no fins)

1,800 yards TOTAL
This was your tenth beginner workout. Maintaining speed while building distance is becoming more important as you become a stronger swimmer. Keep up the great work!

*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.