By Stacey Kiefer, Masters Swim Coach

February 24, 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 choice (every other 25 is drill)
300 choice (scull, pull, swim by 25)
4 x 50 IM order (25 kick/25 swim)
700 yards

300 pull loco
1000 composite yards

Main Set:
Swim the main set two times with a Masters Minute in between the first and second set.
2 x 75 crescendo on :15 rest
4 x 125 (50 build/75 fast) on :20 rest
1300 yards
2300 composite yards

3 x 100 kick without a board (1st 25 underwater no breath) on :15 rest
2 x 25 tombstone kick on :10 rest
350 yards
2650 composite yards

8 x 25 on :10 rest - follow pattern:
odd 25's= sprint
even 25's= ez
200 yards
2850 composite yards

100 easy warm down

Longer Workout

Warm Up:
500 choice (every 5th 25 is drill)
300 choice (scull, pull, swim by 25)
8 x 50 IM order (25 kick/25 swim)
1200 yards

500 pull loco
1700 composite yards

Main Set:
Swim the main set two times with a Masters Minute in between the first and second set.
4 x 75 crescendo on :10 rest
4 x 125 (50 build/75 fast) on :15 rest
1600 yards
3300 composite yards

5 x 100 kick without a board (1st 25 underwater no breath) on :10 rest
4 x 25 tombstone kick on :10 rest
600 yards
3900 composite yards

12 x 25 on :05 rest - follow pattern:
odd 25's= sprint
even 25's= ez
300 yards
4200 composite yards

200 easy warm down