Kiefer Background

Tempo Pace Work

By Stacey Kiefer, Masters Swim Coach

July 20, 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 pace work

Shorter Workout

 

Warm Up:
300 Free warm up
300: 3 x [25 right arm, 25 left arm, 25 catch-up, 25 fingertip drag drill]
16 x 25: 4 x [25 half slow/half fast, 25 half fast/half slow, 25 build, 25 easy]
1000 yards

Main Set:
Downward ladder by number of lengths:6, 5, 4, 3, 2, 1 (1 easy at end)
Freestyle at a fast but sustainable tempo pace :10 rest after each distance
550 yards
1550 cumulative yards

1 minute rest after each (just enough time to switch equipment):
200 hard kick, no board or fins
200 hard pull, buoy but no paddles
100 easy kick on back, no board or fins
100 easy pull, buoy but no paddles
600 yards
2150 cumulative yards

4 x 75 - 1 each stroke (25 swim, 25 scull with kick, 25 swim) :10 rest
300 yards
2450 cumulative yards

4 x 25 Sprint on 1:00 odds free, even stroke - try to limit breathing
100 yards
2550 cumulative yards

200 Easy


Longer Workout

 

Warm Up:
300 Free warm up
300: 3 x [25 right arm, 25 left arm, 25 catch-up, 25 fingertip drag drill]
16 x 25: 4 x [25 half slow/half fast, 25 half fast/half slow, 25 build, 25 easy]
1000 yards

Main Set:
Downward ladder by number of lengths:10, 9, 8, 7, 6, 5, 4, 3, 2, 1 (1 easy at end)
Freestyle at a fast but sustainable tempo pace :10 rest after each distance
1400 yards
2400 cumulative yards

1 minute rest after each (just enough time to switch equipment):
300 easy kick with board & fins
300 easy pull with paddles & buoy
200 hard kick, no board or fins
200 hard pull, buoy but no paddles
100 easy kick on back, no board or fins
100 easy pull, buoy but no paddles
1200 yards
3600 cumulative yards

4 x 75 - 1 each stroke (25 swim, 25 scull with kick, 25 swim) :10 rest
300 yards
3900 cumulative yards

8 x 25 Sprint on 1:00 odds free, even stroke - try to limit breathing
200 yards
4100 cumulative yards

200 Easy

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