Kiefer Background

Sprinter's Paradise

By Stacey Kiefer, Masters Swim Coach

September 28, 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: Sprinter's Paradise

Shorter Workout

 

Warm Up:
600 - alternate 200 easy freestyle, 100 drill choice of stroke
4 x 50 - 1 each stroke, build each one
800 yards

Main Set:
20 x 50 Choice of stroke :10 rest:
1-4 hard in and out of the turn
5-8 hard for the first 25 of each 50
9-12 hard push-off and finish of each 50
13-16 hard for the second 25 of each 50
17-20 all out for the full 50!
1,000 yards
1,800 cumulative yards

200 kick with fins and board
200 pull with buoy and paddles
400 yards
2,200 cumulative yards

16 x 25 Choice of stroke :10 rest:
1-3 build up
4-6 hard between the flags (middle of the pool)
7-9 hard to the middle of the pool
10-12 swim as far as possible without a breath
13-16 all out!
400 yards
2,600 cumulative yards

200 cool down


Longer Workout

 

Warm Up:
900 - alternate 200 easy freestyle, 100 drill choice of stroke
4 x 50 - 1 each stroke, build each one
1,100 yards

Main Set:
30 x 50 Choice of stroke :10 rest:
1-6 hard in and out of the turn
7-12 hard for the first 25 of each 50
13-18 hard push-off and finish of each 50
19-24 hard for the second 25 of each 50
25-30 all out for the full 50!
1,500 yards / 2,600 cumulative yards

300 kick with fins and board
300 pull with buoy and paddles
600 yards / 3,200 cumulative yards

30 x 25 Choice of stroke :10 rest:
1-6 build up
7-12 hard between the flags (middle of the pool)
13-18 hard to the middle of the pool
19-24 swim as far as possible without a breath
25-30 all out!
750 yards / 3,950 cumulative yards

200 Nontraditional (pick a fun stroke, like feet first, doggy paddle, heads up, etc.). Mix
it up.
200 yards
4,150 cumulative yards

200 cool down