By Stacey Kiefer, Masters Swim Coach

May 18, 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:
200 free
3 x 50 choice kick
200 reverse IM (25 scull, 25 drill)
3 x 50 choice pull
4 x 25 :10 rest, odds=fast, evens=ez
800 yards

400 free race pace
100 choice recovery
2 x 100 IM swim :15 rest
700 yards
1500 composite yards

2 x 125 (75 kick/50 swim) :15 rest
250 yards
1750 composite yards

400 free race pace or 400 IM race pace
100 recovery
2 x 100 (50 stroke/50 free) :15 rest
700 yards
2450 composite yards

2 x 125 (75 pull, 50 kick no board) :15 rest
250 yards
2650 composite yards

100 easy warm down

Longer Workout

Warm Up:
300 free
6 x 50 choice kick
300 reverse IM (25 scull, 25 drill, 25 swim)
6 x 50 choice pull
8 x 25 :10 rest, odds=fast, evens=ez
1400 yards

500 free race pace
100 choice recovery
3 x 100 IM swim :15 rest
900 yards
2300 composite yards

4 x 125 (75 kick/50 swim) :15 rest
500 yards
2800 composite yards

500 free race pace or 400 IM race pace
100 recovery
3 x 100 (50 stroke/50 free) :15 rest
900 yards
3700 composite yards

4 x 125 (75 pull, 50 kick no board) :15 rest
500 yards
4200 composite yards

200 easy warm down