By Stacey Kiefer, Masters Swim Coach

February 9, 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.

Shorter Workout

Warm Up:
350 (100 free/75 stroke)
250 (50 kick/50 swim)
150 (25 scull/25 swim)
50 (no breath/few breaths)
800 yards

300 free strong pace 1:00 rest
3 x 50 kick (25 underwater/25 no board) :10 rest
3 x 100 (50 breast/50 free) :20 rest
750 yards
1550 composite yards

200 pull strong pace 1:00 rest
2 x 75 kick :15 rest
2 x 100 (50 fly or back/50 free) :20 rest
550 yards
2100 composite yards

100 free strong pace 1:00 rest
6 x 25 (odds underwater/evens backstroke) :20 rest
100 IM fast :15 rest
350 yards
2450 composite yards

100 easy warm down

Longer Workout

Warm Up:
450 free
350 (100 free/75 stroke)
250 (50 kick/50 swim)
150 (25 scull/25 swim)
50 (no breath/few breaths)
1250 yards

500 free strong pace 1:00 rest
4 x 50 kick (25 underwater/25 no board) :10 rest
5 x 100 (50 breast/50 free) :20 rest
1200 yards
2450 composite yards

400 pull strong pace 1:00 rest
4 x 75 kick :15 rest
4 x 100 (50 fly or back/50 free) :20 rest
1100 yards
3550 composite yards

300 free strong pace 1:00 rest
6 x 25 (odds underwater/evens backstroke) :20 rest
3 x 100 IM (crescendo) :15 rest
750 yards
4300 composite yards

200 easy warm down