By Stacey Kiefer, Masters Swim Coach

February 8, 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: What stroke do you need to work on?

Shorter Workout

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Warm Up:
500 easy free
200 backwards IM - 25 drill/25 swim
4 x 25 - 1 of each stroke, think about perfect stroke
800 yards

Main Set:
12 x 75 completed as: 75 stroke moderate, 75 stroke hard, 75 kick -
you’ll end up doing 4 rounds, stick with one stroke per round
:10 rest after each 75
900 yards
1700 cumulative yards

200 yards pull with buoy and paddles, steady
200 yards
1900 cumulative yards

Swim free 4, 3, 2, 1 lengths getting faster as the distance gets shorter
(+1 length easy back to starting side). Take :05 rest after each
distance.
250 yards
2150 cumulative yards

Swim stroke 4, 3, 2, 1 lengths (pick just 1 non-free stroke for whole
set) getting faster as the distance gets shorter. Take :05 rest after
each distance.
250 yards
2400 cumulative yards

4 x mid-pool 50’s - work the 2 turns hard! Tight streamline. Mix up the
strokes. If you are an IM’er do fly/back, back/breast, and breast/free
turns :10 rest
200 yards
2600 cumulative yards

200 easy

Longer Workout

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Warm Up:
600 easy free
200 backwards IM - 25 drill/25 swim
4 x 25 - 1 of each stroke, think about perfect stroke
900 yards

Main Set:
24 x 75 completed as: 75 stroke moderate, 75 stroke hard, 75 kick -
you’ll end up doing 8 rounds, stick with one stroke per round
:10 rest after each 75
1800 yards
2700 cumulative yards

500 yards pull with buoy and paddles, steady
500 yards
3200 cumulative yards

Swim free 6, 5, 4, 3, 2, 1 lengths getting faster as the distance gets
shorter (+1 length easy back to starting side). Take :05 rest after each
distance.
550 yards
3750 cumulative yards

Swim stroke 4, 3, 2, 1 lengths (pick just 1 non-free stroke for whole
set) getting faster as the distance gets shorter. Take :05 rest after
each distance.
250 yards
4000 cumulative yards

6 x mid-pool 50’s - work the 2 turns hard! Tight streamline. Mix up the
strokes. If you are an IM’er do fly/back, back/breast, and breast/free
turns :10 rest
300 yards
4300 cumulative yards

200 easy