Kiefer Background

Workout to Keep You Thinking!

By Stacey Kiefer, Masters Swim Coach

July 25, 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: A workout to keep you thinking!

Every set requires attention to detail - keeping swimmers engaged throughout the entire workout. No straight freesyle swimming - and plenty of stroke, swim/pull, and swim/kick variations within each set.

Shorter Workout

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Warm Up:
400 - 75 easy free, 25 easy drill
100 IM kick, no board
100 IM drill
4 x 25 choice, build each one
700 yards

Main Set:
4 x 200 - :10 rest, completed as:
1st 50 pull free - buoy, no paddles
Middle 100 - swim choice - HARD (don’t do ALL of them freestyle)
Last 50 pull free - buoy, no paddles
**Be quick getting the pull buoy on/off, this is not rest time!
800 yards
1500 cumulative yards

4 x 100 - :10 rest, completed as:
1st 25 kick HARD on back or side - no board or fins
Middle 50 - swim choice - moderate (don’t do ALL of them freestyle)
Last 25 kick HARD on back or side - no board or fins
400 yards
1900 cumulative yards

4 x 50 swim - build up, hard turn, build down - :10 rest, completed as:
#1 Fly
#2 Back
#3 Breast
#4 Free
200 yards
2100 cumulative yards

Drill Set - do not rush through this set - stay focused!
4 x 25 one arm free - alternate odd lengths left arm, even lengths right arm, nice and slow - focus on reach, catch, pull, finish, and recovery (keep unused arm at side) :05 rest
50 easy swim
4 x 25 scull - alternate odd lengths on back, even lengths on front :05 rest
50 easy swim
4 x 25 one arm back - alternate odd lengths left arm, even lengths right arm, nice and slow - focus on straight arm entry, catch, pull, finish, and recovery (keep unused arm at side) :05 rest
400 yards
2500 cumulative yards

200 easy

Longer Workout

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Warm Up:
600 - 75 easy free, 25 easy drill
200 IM kick, no board
100 IM drill
4 x 25 choice, build each one
1000 yards

Main Set:
8 x 200 - :10 rest, completed as:
1st 50 pull free - buoy, no paddles
Middle 100 - swim choice - HARD (don’t do ALL of them freestyle)
Last 50 pull free - buoy, no paddles
**Be quick getting the pull buoy on/off, this is not rest time!
1600 yards
2600 cumulative yards

8 x 100 - :10 rest, completed as:
1st 25 kick HARD on back or side - no board or fins
Middle 50 - swim choice - moderate (don’t do ALL of them freestyle)
Last 25 kick HARD on back or side - no board or fins
800 yards
3400 cumulative yards

8 x 50 swim - build up, hard turn, build down - :10 rest, completed as:
#1 & #5 Fly
#2 & #6 Back
#3 & #7 Breast
#4 & #8 Free
400 yards
3800 cumulative yards

Drill Set - do not rush through this set - stay focused!
4 x 25 one arm free - alternate odd lengths left arm, even lengths right arm, nice and slow - focus on reach, catch, pull, finish, and recovery (keep unused arm at side) :05 rest
50 easy swim
4 x 25 scull - alternate odd lengths on back, even lengths on front :05 rest
50 easy swim
4 x 25 one arm back - alternate odd lengths left arm, even lengths right arm, nice and slow - focus on straight arm entry, catch, pull, finish, and recovery (keep unused arm at side) :05 rest
400 yards
4200 cumulative yards

200 easy