By Stacey Kiefer, Masters Swim Coach<\/i><\/p>\n
Every week, Kiefer Products <\/a>posts a swim workout designed for swimmers that are serious about improving in the pool. Written by Stacey Kiefer, a longtime competitive swimmer, masters coach and Ironman triathlete, the following workout will help keep a swimmer well balanced in all four strokes, with a combination of freestyle and stroke work.<\/p>\n
Shorter Workout*<\/b><\/p>\n
Warm Up:
\n400 easy free
\n300 no free – alternate 25 swim\/25 drill
\n4 x 25 build, your choice of stroke
\n800 yards<\/p>\n
Main Set:
\n6 x 100 – odds IM, evens free, good tempo – :10 rest
\n1 min rest
\n6 x 50 – odds stroke, evens free, slightly faster than 100's – :10 rest
\n1 min rest
\n6 x 25 – odds stroke, evens free, HARD! – :15 rest
\n1050 yards
\n1850 cumulative yards<\/p>\n
300 with fins – completed as 50 kick on front, back, or side (no board)\/25 swim hard. You should feel like you are FLYING on the swim portion!
\n300 yards
\n2150 cumulative yards<\/p>\n
3 x 100 alternate 25 scull\/25 pull – with buoy (no paddles) – :10 rest
\n300 yards
\n2450 cumulative yards<\/p>\n
6 x 25 swim from the middle of the pool. Hard in and out of the turn with no breath the first stroke out of the turn – :15 rest
\n150 yards
\n2600 cumulative yards<\/p>\n
200 easy<\/p>\n
Longer Workout*<\/b><\/p>\n
Warm Up:
\n400 easy free
\n300 no free – alternate 25 swim\/25 drill
\n10 x 25 build, your choice of stroke
\n950 yards<\/p>\n
Main Set:
\n10 x 100 – odds IM, evens free, good tempo – :10 rest
\n1 min rest
\n10 x 50 – odds stroke, evens free, slightly faster than 100's – :10 rest
\n1 min rest
\n10 x 25 – odds stroke, evens free, HARD! – :15 rest
\n1750 yards
\n2700 cumulative yards<\/p>\n
300 with fins – completed as 50 kick on front, back, or side (no board)\/25 swim hard. You should feel like you are FLYING on the swim portion!
\n300 yards
\n3000 cumulative yards<\/p>\n
4 x 125 pull with buoy and paddles – :10 rest
\n500 yards
\n3500 cumulative yards<\/p>\n
200 butterfly kick on your back with fins in streamline position (no board)
\n200 yards
\n3700 cumulative yards<\/p>\n
4 x 100 alternate 25 scull\/25 pull – with buoy (no paddles) – :10 rest
\n400 yards
\n4100 cumulative yards<\/p>\n
12 x 25 swim from the middle of the pool. Hard in and out of the turn with no breath the first stroke out of the turn – :15 rest
\n300 yards
\n4400 cumulative yards<\/p>\n
200 easy<\/p>\n
*Kiefer swim workouts 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.<\/i><\/p>\n","protected":false},"excerpt":{"rendered":"
By Stacey Kiefer, Masters Swim Coach Every week, Kiefer Products posts a swim workout designed for swimmers that are serious about improving in the pool. Written by Stacey Kiefer, a<\/p>\n","protected":false},"author":2,"featured_media":0,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_monsterinsights_skip_tracking":false,"_monsterinsights_sitenote_active":false,"_monsterinsights_sitenote_note":"","_monsterinsights_sitenote_category":0,"_jetpack_memberships_contains_paid_content":false,"footnotes":"","jetpack_publicize_message":"","jetpack_publicize_feature_enabled":true,"jetpack_social_post_already_shared":false,"jetpack_social_options":{"image_generator_settings":{"template":"dois","enabled":false},"version":2}},"categories":[3,18,4],"tags":[],"class_list":["post-32623","post","type-post","status-publish","format-standard","hentry","category-featured","category-coaches-education","category-zzzzzzzzz"],"jetpack_publicize_connections":[],"yoast_head":"\r\n