Kiefer Background

Stroke work at all speeds

By Stacey Kiefer, Masters Swim Coach

August 31, 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: Stroke work at all speeds

Shorter Workout

 

Warm Up:
200 easy free
200 easy stroke
200 easy free
200 easy IM drill
800 yards

Main Set:
2 times the below set - choose 1 stroke per set - :10 rest after each 100
2 x 100 tempo
1 x 100 hard
1 x 100 easy
800 yards
1600 cumulative yards

Kick 200 with board & fins, every 4th length is sprint kick
200 yards
1800 cumulative yards

2 times the below set - choose 1 stroke per set- :10 rest after each 50
2 x 50 tempo
1 x 50 hard
1 x 50 easy
400 yards
2200 cumulative yards

Pull 200 with buoy and paddles, every 4th length is sprint pull
200 yards
2400 cumulative yards

4 x 25 sprint on :45 - 1:00 focus on the streamline off the wall, mix up the strokes.
4 x 25 sprint on :45 - 1:00 focus on a fast finish, mix up the strokes.
200 yards
2600 cumulative yards

200 cool down


Longer Workout

 

Warm Up:
200 easy free
200 easy stroke
200 easy free
200 easy IM drill
800 yards

Main Set:
4 times the below set - choose 1 stroke per set of 4 - :10 rest after each 100
2 x 100 tempo
1 x 100 hard
1 x 100 easy
1600 yards
2400 cumulative yards

Kick 300 with board & fins, every 3rd length is sprint kick
300 yards
2700 cumulative yards

4 times the below set - choose 1 stroke per set of 4 - :10 rest after each 50
2 x 50 tempo
1 x 50 hard
1 x 50 easy
800 yards
3500 cumulative yards

Pull 300 with buoy and paddles, every 3rd length is sprint pull
300 yards
3800 cumulative yards

6 x 25 sprint on :45 - 1:00 focus on the streamline off the wall, mix up the strokes.
100 easy: 50 backstroke/50 breaststroke
6 x 25 sprint on :45 - 1:00 focus on a fast finish, mix up the strokes.
400 yards
4200 cumulative yards

200 cool down