Kiefer Background

Tempo and Speed

By Stacey Kiefer, Masters Swim Coach

July 13, 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: Tempo and Speed

Shorter Workout

 

Warm Up:
200 Free, 50 Back, 200 Free, 50 Breast

4 x 50 Evens single arm free, odds single arm back (25 right arm/25 left arm)
700 yards

Main Set:
2 x (200 Free tempo :10 rest then 6 x 25 Sprint :15 rest)
700 yards
1400 cumulative yards

8 x 25 - 2 of each stroke in IM order :05-:10 rest - focus on perfect strokes
200 yards
1600 cumulative yards

3 x 100 Moderate pull with paddles/buoy :10 rest
2 x 25 Sprint pull :10 rest
3 x 100 Moderate kick with fins/board :10 rest
2 x 25 Sprint kick :10 rest
700 yards
2300 cumulative yards

4 x 25 Lactic sprints: Blow all the air out of your lungs underwater, then push off and swim as far as you can. Once you take a breath, swim easy to the wall.
:30 rest
100 yards
2400 cumulative yards

100 easy warm down


Longer Workout

 

Warm Up:
300 Free, 100 Back, 200 Free, 100 Breast

6 x 50 Evens single arm free, odds single arm back (25 right arm/25 left arm)
1000 yards

Main Set:
4 x (200 Free tempo :10 rest then 6 x 25 Sprint :15 rest)
1400 yards / 2400 cumulative yards

The below set should be done steady with :10 rest after each 75
50 Fly/25 Back
50 Back/25 Breast
50 Breast/25 Free
50 Free/25 Fly

8 x 25 - 2 of each stroke in IM order :05-:10 rest - focus on perfect strokes
500 yards / 2900 cumulative yards

4 x 100 Moderate pull with paddles/buoy :10 rest
6 x 25 Sprint pull :10 rest
4 x 100 Moderate kick with fins/board :10 rest
6 x 25 Sprint kick :10 rest
1100 yards / 4000 cumulative yards

4 x 25 Lactic sprints: Blow all the air out of your lungs underwater, then push off and swim as far as you can. Once you take a breath, swim easy to the wall.
:30 rest
100 yards / 4100 cumulative yards

100 easy warm down

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