Kiefer Background

September 15

By Stacey Kiefer, Masters Swim Coach

September 15, 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 free
2 x 100 choice (50 1-arm/50 swim)
2 x 50 build each
500 yards

50 fly drill :10 rest
50 fly swim :15 rest
100 (25 fly/75 free pace) :20 rest
200 kick (middle 100 is fly kick)

50 free drill :10 rest
50 free swim :15 rest
100 IM :20 rest

50 back drill :10 rest
50 back swim :15 rest
100 (25 back/75 crescendo free) :20
200 kick on your back

50 breast drill :15 rest
50 breast swim :20 rest
100 (25 breast/75 free strong)
1200 yards
1700 composite yards

2 x 150 pull (50 fast/75 decrescendo/25 fast scull) :15
rest
300 yards
2000 composite yards

2 x 25 (12.5 spin/12.5 ez) :15 rest
1 x 50 (1 breath per 25) :15 rest
2 x 25 (build) :15 rest
1 x 50 (1 breath per 25) :15 rest
2 x 25 no breath :15 rest
1 x 50 (1 breath per 25) :15 rest
2 x 25 sprint :15 rest
350 yards
2350 composite yards

100 easy warm down


Longer Workout

 

Warm Up:
400 free
3 x 100 choice (50 1-arm/50 swim)
2 (3 x 50) crescendo
1000 yards

50 fly drill :10 rest
50 fly swim :15 rest
200 (50 fly/75 free pace/75 free strong) :20 rest
300 kick (middle 100 is fly kick)

50 free drill :10 rest
50 free swim :15 rest
200 IM :20 rest

50 back drill :10 rest
50 back swim :15 rest
200 (50 back/50 free pace/100 free strong) :20
300 kick on your back

50 breast drill :15 rest
50 breast swim :20 rest
200 (50 breast/150 free strong)
1800 yards
2800 composite yards

4 x 150 pull (50 fast/75 decrescendo/25 fast scull) :15 rest
600 yards
3400 composite yards

4 x 25 (12.5 spin/12.5 ez) :15 rest
1 x 50 (1 breath per 25) :15 rest
4 x 25 (1 & 3 sprint/ 2 & 4 ez) :15 rest
1 x 50 (1 breath per 25) :15 rest
4 x 25 (no breath) :15 rest
1 x 50 (1 breath per 25) :15 rest
4 x 25 sprint :15 rest
550 yards
3950 composite yards

200 easy warm down


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