Kiefer Background

Shorter Distances

By Stacey Kiefer, Masters Swim Coach

January 11, 2012

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.

Holiday Bonus Set

Kiefer will help you stay "swim fit" during the holiday season! Simply add this bonus set to either the shorter or longer workout below.

Last Holiday Bonus Set:
1 x 200 free hard, for time. Good dive, tight streamlines, solid turns (no breathing the first stroke out of the turn), and of course a hard finish at the wall. Check your time.
200 yards

Workout Focus: Tempo work for shorter distances

Shorter Workout

  Download PDF Version

Warm Up:
1000 SKIPS = 200 Swim, 200 Kick, 200 IM, 200 Pull, 200 Swim
1000 yards

Main Set:
4 x 100 free, tempo effort pace interval +:05 rest (so approx :10 rest)
4 x 50 stroke :10 rest
4 x 100 free, tempo effort pace interval (so approx :05 rest)
1000 yards
2000 cumulative yards

9 x 75 - :05 rest
#1 - #3: pull with buoy and paddles
25 easy back to starting side
#4 - #6: kick with board and fins
25 easy back to starting side
#7 - #9: swim 25 free/25 stroke/25 free
25 easy back to starting side
750 yards
2750 cumulative yards


200 easy


Longer Workout

  Download PDF Version

Warm Up:
1000 SKIPS = 200 Swim, 200 Kick, 200 IM, 200 Pull, 200 Swim
1000 yards

Main Set:
4 x 100 free, tempo effort pace interval +:10 rest (so approx :15 rest)
4 x 50 stroke :10 rest
4 x 100 free, tempo effort pace interval +:05 rest (so approx :10 rest)
4 x 50 stroke :10 rest
4 x 100 free, tempo effort pace interval (so approx :05 rest)
1600 yards
2600 cumulative yards

18 x 75 - :05 rest
#1 - #6: pull with buoy and paddles
#7 - #12: kick with board and fins
#13 - #18: swim 25 free/25 stroke/25 free
1350 yards
3950 cumulative yards

300 free swim, every 3rd length is hard
300 yards
4250 cumulative yards

200 easy

Featured Products