Kiefer Background

Sampler

By Stacey Kiefer, Masters Swim Coach

November 16, 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.

Holiday Bonus Set

Kiefer will help you stay "swim fit" during the holiday season! Simply add this bonus set to either the shorter or longer workout below.

Bonus Set:
Push-up 25s: After each 25 get out of the pool and do 8 push-ups - try to maintain good form on the push-ups and your swim stroke.
8 x 25 free or fly hard (dive into the pool)
200 yards

Workout Focus: A sweet sampler to keep it interesting!

Shorter Workout

 

Warm Up:
300 free easy
200 IM drill
300 free easy
800 yards

Main Set:
:10 rest after each 100
The middle 100 of each line is always HARD, all other 100s are tempo pace
3 x 100 free
3 x 100 kick
3 x 100 pull
3 x 100 IM
1200 yards
2000 cumulative yards

4 x 50 fast, 1 each stroke - :15 rest
100 easy swim
4 x 50 fast, free - :15 rest
500 yards
2500 cumulative yards

200 easy


Longer Workout

 

Warm Up:
300 free easy
200 IM drill
300 free easy
800 yards

Main Set:
2 times through the below set, :10 rest after each 100
The middle 100 of each line is always HARD, all other 100s are tempo pace
3 x 100 free
3 x 100 kick
3 x 100 pull
3 x 100 IM
2400 yards
3200 cumulative yards

4 x 50 fast, 1 each stroke - :15 rest
300 kick with board and fins
100 easy swim
4 x 50 fast, free - :15 rest
300 pull with paddles and buoy
1100 yards
4300 cumulative yards

200 easy