By Stacey Kiefer, Masters Swim Coach

January 18, 2012

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.

Workout Focus: Building endurance with mid-distance

Shorter Workout

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Warm Up:
500 free easy
200 drill alternating free/stroke by 25
4 x 25 swim, 1 each stroke, perfect form
800 yards

Main Set:
4 x 50 = fly/free, back/free, breast/free, free/free :10 rest
200 yards
1000 cumulative yards

250 free - tempo :10 rest
2 x 100 IM hard :15 rest
250 free - tempo :10 rest
2 x 100 IM hard :15 rest
900 yards
1900 cumulative yards

150 pull build with paddles and buoy
200 kick with board and fins
150 pull build with paddles and buoy
500 yards
2400 cumulative yards

8 x 25 choice, build :10 rest
200 yards
2600 cumulative yards

200 easy

Longer Workout

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Warm Up:
600 free easy
300 drill alternating free/stroke by 25
4 x 25 swim, 1 each stroke, perfect form
1000 yards

Main Set:
8 x 50 = 2 x (fly/free, back/free, breast/free, free/free) :10 rest
400 yards
1400 cumulative yards

250 free - tempo :10 rest
2 x 100 IM hard :15 rest
250 free - tempo :10 rest
2 x 100 IM hard :15 rest
250 free - tempo :10 rest
1150 yards
2550 cumulative yards

250 pull build with paddles and buoy
500 kick with board and fins
250 pull build with paddles and buoy
1000 yards
3550 cumulative yards

6 x 125 free, tempo, pick an interval that gives :05 - :07 rest
750 yards
4300 cumulative yards

200 easy