Kiefer Background

Tempo and Speed

By Stacey Kiefer, Masters Swim Coach

June 6, 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 Speed, a Winning Combination

Shorter Workout

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Warm Up:
400 easy free
200 IM backwards - all drill (pick your favorites!)
8 x 25 odds kick (no board or fins), evens perfect stroke
800 yards

Main Set:
3 x 150 pull with buoy and paddles tempo :05 rest after each
4 x 25 pull with buoy and paddles sprint :15 rest after each
1 x 100 pull with buoy and paddles fast tempo

3 x 100 kick with board and fins tempo :05 rest after each
4 x 25 kick with board and fins sprint :15 rest after each
1 x 100 kick with board and fins fast tempo

3 x 150 stroke tempo :05 rest after each
4 x 25 stroke sprint :15 rest after each
1 x 100 stroke fast tempo
1800 yards
2600 cumulative yards

200 easy

Longer Workout

  Download PDF Version

Warm Up:
400 easy free
400 IM backwards - all drill (pick your favorites!)
8 x 25 odds kick (no board or fins), evens perfect stroke
1000 yards

Main Set:
3 x 150 free tempo :05 rest after each
6 x 25 free sprint :15 rest after each
1 x 150 free fast tempo

3 x 100 kick with board and fins tempo :05 rest after each
4 x 25 kick with board and fins sprint :15 rest after each
1 x 100 kick with board and fins fast tempo

3 x 150 pull with buoy and paddles tempo :05 rest after each
6 x 25 pull with buoy and paddles sprint :15 rest after each
1 x 150 pull with buoy and paddles fast tempo

3 x 150 stroke tempo :05 rest after each
6 x 25 stroke sprint :15 rest after each
1 x 150 stroke fast tempo
2750 yards
3750 cumulative yards

8 x 50 choice - build up first 25, fast flipturn, build down 2nd 25 - :10 rest
400 yards
4150 cumulative yards

200 easy

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