Kiefer Background

Speed work!

By Stacey Kiefer, Masters Swim Coach

August 24, 2011

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: Speed work!

Shorter Workout

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Warm Up:
400 easy choice
200 easy kick
300 moderate choice
100 moderate kick
1000 yards

Main Set:
4 x 75 kick moderate pace :10 rest
100 easy
1 x 200 free OR IM OR stroke (pick one) for time with :10 rest at each 50 (Subtract rest time to compare with your competition time)
100 easy backstroke recovery
700 yards
1700 cumulative yards

4 x 75 pull moderate pace :10 rest
100 easy
1 x 100 free OR IM OR stroke (pick one) for time with :10 rest at each 25
(subtract rest time to compare with your competition time)
100 easy backstroke recovery
600 yards
2300 cumulative yards

300 easy free breathing every 3rd, every 5th, and every 7th stroke by 25
300 yards
2600 cumulative yards

200 easy warm down


Longer Workout

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Warm Up:
400 easy choice
200 easy kick
300 moderate choice
100 moderate kick
1000 yards

Main Set:
8 x 75 kick moderate pace :10 rest
100 easy
400 IM OR 500 free for time with :10 rest at each 100
(subtract rest time to compare with your competition time)
100 easy backstroke recovery
1200 yards
2000 cumulative yards

8 x 75 kick moderate pace :10 rest
100 easy
1 x 200 free OR IM OR stroke (pick one) for time with :10 rest at each 50
(subtract rest time to compare with your competition time)
100 easy backstroke recovery
1000 yards
3000 cumulative yards

8 x 75 pull moderate pace :10 rest
100 easy
1 x 100 free OR IM OR stroke (pick one) for time with :10 rest at each 25
(subtract rest time to compare with your competition time)
100 easy backstroke recovery
900 yards
3900 cumulative yards

300 easy free breathing every 3rd, every 5th, and every 7th stroke by 25
300 yards
4200 cumulative yards

200 easy warm down