By Stacey Kiefer, Masters Swim Coach

April 25, 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: Swimmer Shoulders

Shorter Workout

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Warm Up:
300 easy swim
300 IM (25 kick, 25 drill, 25 swim)
100 fly kick on back (OK to wear fins)
100 reach and roll free (hold each stroke stretched out for 2 seconds)
800 yards

Main Set:
Complete all of the pull at a good tempo pace, steady on the 50’s swim
4 x 125 free pull with paddles and buoy - :05 rest
3 x 50 swim: #1-25 fly/25 free, #2-back/free, #3-breast/free - :05 rest
4 x 75 free pull with paddles and buoy - :05 rest
3 x 50 swim: #1-fly/free, #2-back/free, #3-breast/free - :05 rest
4 x 25 free pull with paddles and buoy - :05 rest
3 x 50 swim: #1-fly/free, #2-back/free, #3-breast/free - :05 rest
1350 yards
2150 cumulative yards

200 completed as 50 kick with fins and board, 50 swim with fins, focus on kicking hard, even on the swim.
200 yards
2350 cumulative yards

5 x 50 - swim: first 25 hard through the turn/2nd 25 easy - :15 rest
#1 fly, #2 free, #3 back, #4 free, #5 breast
250 yards
2600 cumulative yards

200 easy

Longer Workout

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Warm Up:
400 easy swim
400 IM (25 kick, 50 drill, 25 swim)
200 fly kick on back (OK to wear fins)
100 reach and roll free (hold each stroke stretched out for 2 seconds)
1100 yards

Main Set:
Complete all of the pull at a good tempo pace, steady on the 50’s swim
4 x 125 free pull with paddles and buoy - :05 rest
3 x 50 swim: #1-25 fly/25 free, #2-back/free, #3-breast/free - :05 rest
4 x 75 free pull with paddles and buoy - :05 rest
3 x 50 swim: #1-fly/free, #2-back/free, #3-breast/free - :05 rest
4 x 25 free pull with paddles and buoy - :05 rest
3 x 50 swim: #1-fly/free, #2-back/free, #3-breast/free - :05 rest
1350 yards
2450 cumulative yards

600 completed as 50 kick with fins and board, 50 swim with fins, focus on kicking hard, even on the swim.
600 yards
3050 cumulative yards

3 x 300 - :15 rest
#1 IM - try to maintain full fly stroke - 1 arm drill only if you HAVE to
#2 free - build each 100
#3 50 stroke/25 free - work the stroke laps
900 yards
3950 cumulative yards

5 x 50 - swim: first 25 hard through the turn/2nd 25 easy - :15 rest
#1 fly, #2 free, #3 back, #4 free, #5 breast
250 yards
4200 cumulative yards

200 easy