Kiefer Background

Yardage, Strength, and Speed

By Stacey Kiefer, Masters Swim Coach

February 29, 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: Building yardage, strength, and speed

Shorter Workout

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Warm Up:
400 free easy
400 IM (25 kick, 25 scull, 25 drill, 25 swim of each stroke)
800 yards

Main Set:
4 x 75 IM rotate through the strokes, #1 fly/back/breast,
#2 free/fly/back, #3 breast/free/fly, #4 back/breast/free :10 rest
300 yards
1100 cumulative yards

200 kick with board and fins
200 pull with paddles and buoy
400 yards
1500 cumulative yards

Freestyle Ladder - take :05 rest after each swim. This set should be
done at a steady pace effort.
1 x 1 length = 1 x 25
2 x 2 lengths = 2 x 50
3 x 3 lengths = 3 x 75
2 x 2 lengths = 2 x 50
1 x 1 length = 1 x 25 - easy length down to starting end
500 yards
2000 cumulative yards

3 x (3 x 25 choice fast :10 rest, 75 easy recovery)
450 yards
2450 cumulative yards

200 easy

Longer Workout

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Warm Up:
400 free easy
400 IM (25 kick, 25 scull, 25 drill, 25 swim of each stroke)
8 x 25 - odds free, evens stroke
1000 yards

Main Set:
200 kick with board and fins
200 pull with paddles and buoy
400 yards
1400 cumulative yards

6 x 75 IM rotate through the strokes, #1 fly/back/breast,
#2 free/fly/back, #3 breast/free/fly, #4 back/breast/free, etc. :10 rest
450 yards
1850 cumulative yards

200 kick with board and fins
200 pull with paddles and buoy
400 yards
2250 cumulative yards

Freestyle Ladder - take :05 rest after each swim. This set should be
done at a steady pace effort.
1 x 1 length = 1 x 25
2 x 2 lengths = 2 x 50
3 x 3 lengths = 3 x 75
4 x 4 lengths = 4 x 100
3 x 3 lengths = 3 x 75
2 x 2 lengths = 2 x 50
1 x 1 length = 1 x 25
1100 yards
3350 cumulative yards


200 kick with board and fins
200 pull with paddles and buoy
400 yards
3750 cumulative yards

4 x (3 x 25 choice fast :10 rest, 75 easy recovery)
600 yards
4350 cumulative yards

200 easy

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