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Variety Pack

By Stacey Kiefer, Masters Swim Coach

January 4, 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.

Holiday Bonus Set

Kiefer will help you stay "swim fit" during the holiday season! Simply add this bonus set to either the shorter or longer workout below.

Bonus Set:
8 x 25 half length streamline with hard kicking, surface, and sprint (swim) at full speed to the end of the pool. End each 25 with a fast flipturn. Go back to the wall and get ready for the next one. All are your choice of stroke. :20 rest after each
200 yards

Workout Focus: Variety is the spice of life. Happy New Year!

Shorter Workout

  Download PDF Version

Warm Up:
400 free easy
200 backwards IM - drill
200 free golf (as few strokes as possible - count strokes on each 25)
800 yards

Main Set:
4 x 150/50 = 150 tempo free :10 rest/50 fast stroke :10 rest
800 yards
1600 cumulative yards

3 x 100 kick with board and fins, build each one :05 rest
300 yards
1900 cumulative yards

4 x 75 IM :10 rest
Rotate: fly/back/breast, free/fly/back, breast/free/fly, back/breast/free
300 yards
2200 cumulative yards

3 x 100 pull with buoy and paddles, build each one :10 rest
300 yards
2500 cumulative yards

6 x 25 odds swim stroke, evens scull (ok to kick while sculling) :05 rest
150 yards
2650 cumulative yards


200 easy


Longer Workout

  Download PDF Version

Warm Up:
400 free easy
200 backwards IM - drill
200 free golf (as few strokes as possible - count strokes on each 25)
200 backwards IM - kick, no board or fins
1000 yards

Main Set:
6 x 150/50 = 150 tempo free :10 rest/50 fast stroke :10 rest
1200 yards
2200 cumulative yards

6 x 100 kick with board and fins, build each one :05 rest
600 yards
2800 cumulative yards

8 x 75 IM :10 rest
Rotate: 2 x (fly/back/breast, free/fly/back, breast/free/fly, back/breast/free)
600 yards
3400 cumulative yards

6 x 100 pull with buoy and paddles, build each one :10 rest
600 yards
4000 cumulative yards

12 x 25 odds swim stroke, evens scull (ok to kick while sculling) :05 rest
300 yards
4300 cumulative yards

200 easy

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