Kiefer Background

September 22

By Stacey Kiefer, Masters Swim Coach

September 22, 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 (every 3rd 25 back)
150 free (every 3rd 25 kick)
100 breast
100 (25 free/25 scull)
500 yards

Swim the first 3 x 100's to determine your pace. Don't start too fast then fail the set. Try to pick a pace for the ladder that is challenging but manageable.

3 x 100 free :20 rest
add some rest here if you'd like
1 x 100 free :15 rest
1 x 200 free :20 rest
1 x 300 free :25 rest
1 x 400 free :30 rest
1300 yards
1800 composite yards

100 choice kick :10 rest
2 x 50 pull - build :10 rest
100 choice kick :10 rest
2 x 50 pull - 1 slow, 1 fast :10 rest
100 choice kick :10 rest
500 yards
2300 composite yards

SPRINTS!
4 x 12.5 choice :20 rest
4 x 25 choice :40
1 x 50 ez
200 yards
2500 composite yards


Longer Workout

 

Warm Up:
300 free (every 3rd 25 back)
300 free (every 3rd 25 kick)
200 (50 free/50 breast)
200 (50 free/50 scull)
1000 yards

Swim the first 3 x 100's to determine your pace. Don't start too fast then fail the set. Try to pick a pace for the ladder that is challenging but manageable.

3 x 100 free :20 rest
add some rest here if you'd like
1 x 100 free :15 rest
1 x 200 free :20 rest
1 x 300 free :25 rest
1 x 400 free :30 rest
1 x 500 free
1800 yards
2800 composite yards

100 choice kick :10 rest
4 x 50 pull - build :10 rest
100 choice kick :10 rest
4 x 50 pull - crescendo :10 rest
100 choice kick
700 yards
3500 composite yards

3 x the following - SPRINTS!
[4 x 12.5 choice :20 rest]
[4 x 25 choice :40]
[1 x 50 ez]
600 yards
4100 composite yards

Featured Products
Kiefer Champion Swm Goggle
Kiefer Champion Swm Goggle
Price: $3.95
CLEARANCE: $3.15
Kiefer Team Backpack
Kiefer Team Backpack
Price: $24.95
CLEARANCE: $19.95