Your Choice
By Stacey Kiefer, Masters Swim Coach
December 21, 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.
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 free, hard. Only take :03 rest after each 25 (basically touch and go), but swim these as if you're getting 1:00 rest...super hard! Should feel exhausting!
200 yards
Workout Focus: Decisions, decisions, decisions...a lot of YOUR Choice!
Shorter Workout
Download PDF VersionWarm Up:
400 free easy
200 IM - 25 drill, 25 swim of each stroke
200 free - 25 scull, 25 swim as few strokes as possible (super long stroke)
800 yards
Main Set:
Your choice of strokes for the entire below set:
400 pull with paddles and buoy
4 x 75 last 25 of each 75 is hard - :05 rest
300 kick with board and fins
4 x 75 middle 25 of each 75 is hard - :05 rest
200 pull with paddles and buoy
4 x 75 1st 25 of each 75 is hard - :05 rest
1800 yards
2600 cumulative yards
200 easy
Longer Workout
Warm Up:
500 free easy
300 IM - 25 kick, 25 drill, 25 swim of each stroke
300 free - 25 swim, 25 scull, 25 swim as few strokes as possible (long stroke)
1100 yards
Main Set:
Your choice of strokes for the entire below set:
500 pull with paddles and buoy
4 x 75 last 25 of each 75 is hard - :05 rest
400 kick with board and fins
4 x 75 middle 25 of each 75 is hard - :05 rest
300 pull with paddles and buoy
4 x 75 1st 25 of each 75 is hard - :05 rest
200 kick with board and fins
4 x 75 all out - :10 rest
100 easy
2700 yards
3800 cumulative yards
200 free, IM, or stroke for time (Hard!) - start from the block, if possible. Be sure to check your time when you finish. Good turns, solid finish at the end.
200 easy stroke, recovery
400 yards
4200 cumulative yards
200 easy
