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Shoulders

By Stacey Kiefer, Masters Swim Coach

February 22, 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.

Workout Focus: Building Showoff Shoulders

Shorter Workout

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Warm Up:
500 easy choice warm-up
200 backwards IM, drill
4 x 25 build - 1 each stroke
800 yards

ONE BIG Main Set:
4 x 100 free, tempo pace :08 rest
200 pull with paddles and buoy
4 x 75 your best stroke :08 rest
200 kick with board and fins
4 x 50 your worst stroke :08 rest
200 pull with paddles and buoy
4 x 25 choice FAST :10 rest
1600 yards
2400 cumulative yards

200 easy


Longer Workout

  Download PDF Version

Warm Up:
500 easy choice warm-up
200 backwards IM, drill
100 kick on back
100 IM drill
4 x 25 build - 1 each stroke
1000 yards

ONE BIG Main Set:
300 pull with paddles and buoy
4 x 125 free, tempo pace :08 rest
300 pull with paddles and buoy
4 x 100 IM, tempo pace :08 rest
300 pull with paddles and buoy
4 x 75 your best stroke :08 rest
300 pull with paddles and buoy
4 x 50 your worst stroke :08 rest
300 pull with paddles and buoy
4 x 25 choice FAST :10 rest
3000 yards
4000 cumulative yards

400 kick with board and fins
400 yards
4400 cumulative yards

200 easy

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