September 22
By Stacey Kiefer, Masters Swim Coach
September 22, 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.
Shorter Workout
Download PDF Version
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
4 x 12.5 choice :20 rest
4 x 25 choice :40
1 x 50 ez
200 yards
2500 composite yards
Longer Workout
Download PDF Version
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
[4 x 12.5 choice :20 rest]
[4 x 25 choice :40]
[1 x 50 ez]
600 yards
4100 composite yards
