Kiefer Background

September 8

By Stacey Kiefer, Masters Swim Coach

September 8, 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:
100 free
4 x 100 reverse IM order (25 kick/50 drill/25 swim)
4 x 75 (25 scull/ :05 rest/25 distance per stroke/25 build)
800 yards

2 x 100 kick no board (sprint 1st & 4th 25) :15 rest
3 x 150 free (1st 50 is right/left arm) :20 rest
2 x 100 pull (1st 25 Tarzan - but don't slow down) :15 rest
3 x 150 Idiot IM :20 rest
2 x 100 kick crescendo :15 rest
3 x 150 choice :20 rest
2 x 100 pull crescendo :15 rest
1700 yards
2500 composite yards

200 easy warm down


Longer Workout

 

Warm Up:
100 free
4 x 200 reverse IM order (50 kick/50 drill/50 swim)
6 x 75 (25 scull/ :05 rest/25 distance per stroke/25 build)
1350 yards

3 x 100 kick no board (sprint 1st & 4th 25) :15 rest
4 x 150 free (1st 50 is right/left arm) :20 rest
3 x 100 pull (1st 25 Tarzan - but don't slow down) :15 rest
4 x 150 Idiot IM :20 rest
3 x 100 kick crescendo :15 rest
4 x 150 choice :20 rest
3 x 100 pull crescendo :15 rest
3000 yards
4350 composite yards

200 easy warm down


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