Kiefer Background

Variety with Shorter Distances

By Stacey Kiefer, Masters Swim Coach

May 2, 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: Variety with Shorter Distances

Shorter Workout

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Warm Up:
400 easy free
300 IM (25 kick, drill, swim of each stroke)
200 rotate: 25 scull, 25 golf (few strokes as possible), 25 regular free
900 yards

Main Set:
Find an interval that gives about :05 rest at a good pace:
4 x 100 free
3 x 100 back
2 x 100 breast
100 free
1000 yards
1900 cumulative yards

6 x 75 - :10 rest after each one
#1-2 free: build each one
#3-4 choice: 25 kick (on side or back - no board), 25 drill, 25 swim
#5-6 free: #5 medium-fast, #6 ALL OUT!
450 yards
2350 cumulative yards

200 easy  

Longer Workout

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Warm Up:
500 easy free
400 IM (25 kick, drill, drill, swim of each stroke)
200 rotate: 25 scull, 25 golf (few strokes as possible), 25 regular free
1100 yards

Main Set:
6 x 100 free - find an interval that gives about :05 rest at a good pace
500 pull with buoy and paddles
4 x 100 back - find an interval that gives about :05 rest at a good pace
300 with board and fins
2 x 100 free - same interval as the 6 x 100...good pace!
100 breast at a good pace
2100 yards
3200 cumulative yards

12 x 75 - :10 rest after each one
#1-4 free: build each one
#5-8 choice: 25 kick (on side or back - no board), 25 drill, 25 swim
#9-12 free: #9 slow, #10 medium, #11 med-fast, #12 ALL OUT!
900 yards
4100 cumulative yards

200 easy


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