December 15

By Stacey Kiefer, Masters Swim Coach

December 15, 2010

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.

Shorter Workout

Warm Up:
200 swim (every 4th 25 stroke)
4 x 75 IM order (25 kick/25 drill/25 DPS)
200 pull (breathe 3/5 by 50)
100 (25 kick no board/25 scull)
800 yards

3 x 50 free :15 rest
4 x 50 (25 SPRINT stroke/25 pace free) :15 rest
3 x 100 SPRINT free 1:00 rest
650 yards
1450 composite yards

2 x [2 x 75 kick :10 rest]
      [2 x 75 pull (middle 25 stroke)]
600 yards
2050 composite yards

4 x 50 IM order :15 rest
1 x 100 IM :15 rest
4 x 50 SPRINT choice :45 rest
500 yards
2550 composite yards

100 easy warm down

Longer Workout

Warm Up:
500 swim
4 x 100 IM Order (25 kick/25 drill/25 DPS/25 swim)
300 pull (breathe 3/5/7 by 50)
200 (50 kick no board/50 scull)
1400 yards

4 x 50 free :15 rest
6 x 50 (25 sprint stroke/25 pace free) :15 rest
4 x 100 SPRINT free 1:00 rest
900 yards
2300 composite yards

2 x [4 x 75 kick :10 rest]
      [2 x 150 pull (middle 50 is stroke)]
1200 yards
3500 composite yards

4 x 50 IM order :15 rest
3 x 100 IM :15 rest
8 x 50 SPRINT choice :45 rest
900 yards
4400 composite yards

200 easy warm down