Kiefer Background

September 1

By Stacey Kiefer, Masters Swim Coach

September 1, 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:
300 free (middle 100 is stroke or drill)
3 x 100 (first 25 is underwater swim as far as you can go)
4 x 50 Turn on the T (odds=stroke, evens=free)
800 yards

:15 rest between each line - no extra rest.
2 x 75 IM no free
200 free (middle 100 is fast)
2 x 25 fly
150 free (first and last 50 are fast)
2 x 50 back
100 free (strong pace)
2 x 25 breast
50 free (fast)
850 yards
1650 composite yards

1 x 100 kick (50 fly/50 free) :15 rest
2 x :30 vertical kick - hands out of the water :15 rest
1 x 100 kick (50 fly/50 free) :15 rest
3 x 50 no board (25 breast/25 choice) :10 rest
400 yards
2050 composite yards

Take as much rest as you need between 100's
100 pull (up to 5 breaths per 25)
100 pull (up to 4 breaths per 25)
100 pull (up to 3 breaths per 25)
100 pull (up to 2 breaths per 25)
400 yards
2450 composite yards

2 times through:
[25 sprint no breath] :25 rest
[50 choice sprint] pick your rest
[25 recovery]
200 yards
2650 composite yards

100 easy warm down


Longer Workout

 

Warm Up:
500 free (2nd and 4th 100 are stroke or drill)
4 x 100 (first 25 is underwater swim as far as you can go)
8 x 50 Turn on the T (odds=stroke, evens=free)
1300 yards

:15 rest between each line - no extra rest.
250 free (build)
2 x 75 IM no free
200 free (middle 100 is fast)
2 x 50 fly
150 free (first and last 50 are fast)
2 x 75 back
100 free (strong pace)
2 x 50 breast
50 free (fast)
1250 yards
2550 composite yards

1 x 125 kick (50 fly/75 free) :15 rest
4 x :30 vertical kick - hands out of the water :15 rest
1 x 125 kick (50 fly/75 free) :15 rest
6 x 50 no board (25 breast/25 choice) :10 rest
700 yards
3250 composite yards

Take as much rest as you need between 100's
100 pull (up to 5 breaths per 25)
100 pull (up to 4 breaths per 25)
100 pull (up to 3 breaths per 25)
100 pull (up to 2 breaths per 25)
100 pull (up to 1 breaths per 25)
500 yards
3750 composite yards

4 times through:
[25 sprint no breath] :25 rest
[50 choice sprint] pick your rest
[25 recovery]
400 yards
4150 composite yards

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