KIEFER Swimming Workouts For Beginners

kiefer swimming workouts for beginners

Every week, Kiefer posts a Kiefer swimming workouts designed for swimmers that are serious about improving in the pool. 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.

(A)Enhance endurance, breathing rhythm, gain technique on turns

(B)Enhance kicks and time

(C)Sprinting and breath control

(A)Total workout Distance:1200 meters plus flip turn training

  • 300 meters freestyle warm-up
  • 4 x 50 meters freestyle switching breathing each length, resting :15 between

breathe every 4th stroke on the first 25 meters, and breathe every 2nd stroke on the second 25meters

  • 200 meters freestyle no breath approaching wall

breathe in any pattern during swim but don’t breathe within 4 strokes of approaching the wall

  • 15 x flip turns

Training taking 2 strokes and doing a flip turn followed by 2 strokes

  • 4 x 50 meters selection of strokes, resting :15 between

Do any single stroke or combine the strokes

  • 300 freestyle warm-down

swim slowly and relax

(B) Total Distance:1800 meters

  • 400 meters freestyle warm-up

Selection of strokes

  • 200 meters freestyle alternating lengths of pull and kick

on the first 25 pull only, on the second 25 kick only, repeat — don’t use a kick board

  • 4 x 100 meters flutter kick around

one length each of kicking on belly, left side, right side and back — use kick board

  • 4 x 50 meters freestyle, resting :15 between

count 3 kicks per arm stroke

  • 2 x 100 meters Individual Medley kick

with or without kickboard

  • 400 meters freestyle warm-down

swim selection of strokes slowly

Read This:-How to Produce Effective Dolphin Kick

(C)Total Distance: 2700 meters

  • 200 meters warm-up, selection of strokes
  • 10 x 25 meter freestyle wind-sprints, resting :15 between

Don’t breathe whole length

  • 4 x 100 meter Individual Medley sprinting 2 of the 4 strokes, resting :30 between

Alternative of which 2 strokes you sprint

  • 10 x 25 meter freestyle sprints breathing every 2nd stroke, on :40

Fix the time based on your own experience

  • 4 x 100 meter freestyle sprint 2nd 50, resting :15 between

on each 100 swim easy on the first 50 meters and sprint the second 50 meters

  • 4 x 250 meters altering breathing pattern
  1. 25 meter breathing every 6th stroke
  2. 50 meter breathing every 5th stroke
  3. 75 meter breathing every 4th stroke
  4. 100 meter breathing every 3rd stroke
  5. 200 meters warm-down, selection of strokes

swim slowly and relax


For More Workouts:- Click Here


About the author

Sanuj Srivastava

Hello everyone ! myself Sanuj Srivastava, I'm a National swimmer and Computer Olympiad winner. I'm working on writing articles for competitive swimming. If you have some problem in swimming that needs some creative injection then that’s where I come in!
My aim is to bring across your message and identity in the most creative way.

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