Kiefer Background

Tempo and Drills

By Stacey Kiefer, Masters Swim Coach

March 28, 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: Tempo and drills for perfection!

Shorter Workout

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Warm Up:
Warm Up:
400 free easy
100 IM, drill
100 free, golf (try to make the stroke count as low as possible)
100 IM, swim easy, perfect stroke
700 yards

Main Set:
300 free tempo - last 75 hard :15 rest
200 free tempo - last 50 hard :15 rest
100 free tempo - last 25 hard :15 rest
600 yards
1300 cumulative yards

8 x 50 - :10 rest, completed as:
#1-2 swim, worst stroke
#3-4 drill, your choice
#5-6 swim, best stroke
#7-8 swim, build, your choice
400 yards
1700 cumulative yards

200 kick with board and fins
200 pull with paddles and buoy
400 yards
2100 cumulative yards

4 x 75 scull/drill/swim, choice of stroke for each :10 rest
300 yards
2400 cumulative yards

2 x 25 SPRINT, choice of stroke - hard push off, tight streamline, and
solid finish! :30 rest
50 yards
2450 cumulative yards

200 easy

Longer Workout

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Warm Up:
600 free easy
100 IM, drill
100 free, golf (try to make the stroke count as low as possible)
100 IM, swim easy, perfect stroke
900 yards

Main Set:
400 free tempo - last 100 hard :15 rest
300 free tempo - last 75 hard :15 rest
200 free tempo - last 50 hard :15 rest
100 free tempo - last 25 hard :15 rest
1000 yards
1900 cumulative yards

200 fly kick on back, no board or fins
200 yards
2100 cumulative yards

12 x 50 - :10 rest, completed as:
#1-3 swim, worst stroke
#4-6 drill, your choice
#5-9 swim, best stroke
#10-12 swim, build each one, your choice
600 yards
2700 cumulative yards

300 kick with board and fins
500 pull with paddles and buoy - every 3rd length pick up the speed
800 yards
3500 cumulative yards

8 x 75 scull/drill/swim, choice of stroke for each :10 rest
600 yards
4100 cumulative yards

4 x 25 SPRINT, choice of strokes - hard push off, tight streamline, and
solid finish! :30 rest
100 yards
4200 cumulative yards

200 easy