Kiefer Background

Strokes & Speeds

By Stacey Kiefer, Masters Swim Coach

September 7, 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: Varied strokes & speeds

Shorter Workout

 

Warm Up:
400 easy free
100 back
200 IM drill
100 easy choice
800 yards

Main Set:
Middle 50 is always fast, :10 rest after each 150:
2 x 150 (50 free, 50 stroke, 50 free)
2 x 150 (50 kick, 50 free, 50 kick)
2 x 150 (50 stroke, 50 kick, 50 stroke)
2 x 150 pull
1200 yards
2000 cumulative yards

4 x 50 butterfly kick on back in streamline position, :10 rest
200 yards
2200 cumulative yards

4 x 50 stroke: build up on odds, build down on evens, :10 rest
200 yards
2400 cumulative yards

4 x 25 sprint: odds are free, evens are no free on 1:00
100 yards
2500 cumulative yards

200 cool down


Longer Workout

 

Warm Up:
400 easy free
100 back
200 IM drill
100 easy choice
800 yards

Main Set:
Middle 50 is always fast, :10 rest after each 150, :30 rest between
sets of 4:
4 x 150 (50 free, 50 stroke, 50 free)
4 x 150 (50 kick, 50 free, 50 kick)
4 x 150 (50 stroke, 50 kick, 50 stroke)
4 x 150 pull
2400 yards
3200 cumulative yards

6 x 50 butterfly kick on back in streamline position, :10 rest
300 yards
3500 cumulative yards

200 scull with no paddles or buoy (ok to kick just a bit)
200 yards
3700 cumulative yards

8 x 50 stroke: build up on odds, build down on evens, :10 rest
400 yards
4100 cumulative yards

8 x 25 sprint: odds are free, evens are no free on 1:00
200 yards
4300 cumulative yards

200 cool down