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September October Kiefer Beginner Swim Workout

By Stacey Kiefer, Masters Swim Coach

September-October 2013

Beginner Swim Workout Description:

If you are new to swim fitness, or haven’t hit the pool in a while- have no fear! Kiefer is here to get you started. Once your strength, comfort, and endurance improves, consider progressing to our Kiefer Weekly Workouts- featured in both short and long versions.

Key:
25 = 1 x 25 yard length
50 = 2 lengths (1 lap, down and back in a 25 yard pool)
75 = 3 lengths
100 = 4 lengths (2 laps)

Beginner Workout*

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Warm up:
100 very easy freestyle
100 your choice, no freestyle
100 alternate 25 kicking on side/25 kicking on back (no fins/no kickboard)

Main:
Let’s try a few ladders. After you finish one ladder, go right into the next.
#1 Ladder - all freestyle
200 - long and stretched out - :05 rest
150 - long but a slightly faster pace - :05 rest
100 - OK, pick up the pace a bit more - :10 rest
75 - build - :10 rest
50 - hard - :15 rest
25 - really, really hard!!

#2 Ladder - all kick with a kickboard and fins
100 - easy - :05 rest
75 - 25 easy/25 hard/25 easy - :10 rest
50 - hard - :10 rest
25 - all out sprint

#3 Ladder - all pull with a pull buoy and paddles
100 - easy - :05 rest
75 - 25 easy/25 hard/25 easy - :10 rest
50 - hard - :10 rest
25 - all out sprint

4 x 75 - swim - odds: your choice of stroke, evens: 25 butterfly/25 backstroke/25 breaststroke - :15 rest

100 cool down, easy

1,800 yards TOTAL
This was your ninth beginner workout. This workout should have felt a little tougher. We are getting into longer, harder sets. Building yardage, speed, and endurance!

*Kiefer swim workouts 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.