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Speed Things Up

By Stacey Kiefer, Masters Swim Coach

March 21, 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: Let's Speed Things Up!

Shorter Workout

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Warm Up:
400 free easy
300 - 25 drill/25 swim - mix it up
100 IM perfect stroke
800 yards

Main Set:
4 x 75 pull with buoy and paddles :10 rest
300 yards
1100 cumulative yards

2 x 100 free tempo :05 rest
4 x 25 fast free :15 rest
2 x 100 choice tempo :05 rest
4 x 25 fast choice :15 rest
2 x 100 IM tempo :05 rest
4 x 25 - 1 each stroke :15 rest
900 yards
2000 cumulative yards

4 x 75 kick with board and fins :10 rest
300 yards
2300 cumulative yards

4 x 25 Sprint! Take as much rest as needed to recover.
100 yards
2400 cumulative yards

200 easy

Longer Workout

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Warm Up:
400 free easy
300 - 25 drill/25 swim - mix it up
200 - 25 scull/25 swim - mix it up
100 IM perfect stroke
1000 yards

Main Set:
8 x 75 pull with buoy and paddles :10 rest
600 yards
1600 cumulative yards

3 x 100 free tempo :05 rest
4 x 25 fast free :15 rest
3 x 100 choice tempo :05 rest
4 x 25 fast choice :15 rest
3 x 100 IM tempo :05 rest
4 x 25 - 1 each stroke :15 rest
3 x 100 free tempo :05 rest
4 x 25 fast free :15 rest
1600 yards
3200 cumulative yards

8 x 75 kick with board and fins :10 rest
600 yards
3800 cumulative yards

8 x 50 build choice :10 rest
400 cumulative yards
4200 cumulative yards

4 x 25 Sprint! Take as much rest as needed to recover.
100 yards
4300 cumulative yards

200 easy

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