Kiefer Background

Stroke Day!

By Stacey Kiefer, Masters Swim Coach

July 18, 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: It is Stroke Day!

Shorter Workout

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Warm Up:
300 free easy
300 stroke - odd lengths drill, even lengths swim
8 x 25 perfect stroke, odd lengths build up, even lengths swim easy
800 yards

Main Set:
75 free tempo :10 rest
25 fly hard :20 rest
75 free tempo :10 rest
25 back hard :20 rest
75 free tempo :10 rest
25 breast hard :20 rest
75 free tempo :10 rest
25 free hard :20 rest
400 yards
1200 cumulative yards

4 x 75 kick with fins and board :10 rest
300 yards
1500 cumulative yards

16 x 25 variable sprints on :30 or :45 (whichever gives you :5-:10 rest)
Complete as 4 - 25’s in a row of each stroke as follows:
25 - half length hard/half length easy
25 - half length easy/half length hard
25 - build up
25 - sprint!
400 yards
1900 cumulative yards

4 x 75 pull with paddles and buoy :10 rest
300 yards
2200 cumulative yards

2 x [25 super hard (hard kick, controlled breathing), 50 super easy]
150 yards
2350 cumulative yards

200 easy

Longer Workout

  Download PDF Version

Warm Up:
400 free easy
400 stroke - odd lengths drill, even lengths swim
8 x 25 perfect stroke, odd lengths build up, even lengths swim easy
1000 yards

Main Set:
3x:
75 free tempo :10 rest
25 fly hard :20 rest
75 free tempo :10 rest
25 back hard :20 rest
75 free tempo :10 rest
25 breast hard :20 rest
75 free tempo :10 rest
25 free hard :20 rest
1200 yards
2200 cumulative yards

6 x 125 kick with fins and board :10 rest
750 yards
2950 cumulative yards

16 x 25 variable sprints on :30 or :45 (whichever gives you :5-:10 rest)
Complete as 4 - 25’s in a row of each stroke as follows:
25 - half length hard/half length easy
25 - half length easy/half length hard
25 - build up
25 - sprint!
400 yards
3350 cumulative yards

6 x 125 pull with paddles and buoy :10 rest
750 yards
4100 cumulative yards

2 x [25 super hard (hard kick, controlled breathing), 50 super easy]
150 yards
4250 cumulative yards

200 easy

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