Kiefer Triathlon Swim Workout 
For TriSwimCoach.com
By: Stacey Kiefer
Kiefer Swim Shop
Focus: Triathlon freestyle race pace
This workout was designed to help triathletes build endurance for race day, while working on swim technique and strength.
Warm Up:
200 freestyle easy
100 backstroke easy
200 drill = odd lengths catch-up drill, even lengths 6 kicks reach and roll
4 x 25 free, breathing every 5th stroke
600 yards
Main set:
400 tempo free – open water triathlon race pace (should not feel completely winded, but a comfortable/maintainable pace) – 1:00 rest
50 easy backstroke
6 x 50 kick with board and fins – :10 rest
1:00 rest
300 tempo free – open water triathlon race pace – 1:00 rest
50 easy backstroke
6 x 50 pull with buoy and paddles – :10 rest
1:00 rest
200 tempo free – open water triathlon race pace – 1:00 rest
50 easy backstroke
6 X 50 swim, non-freestyle – :10 rest
1:00 rest
1950 yards
2550 cumulative yards
6 x 25 choice of stroke – odds build, evens all out sprint – :30 rest
150 yards
2700 cumulative yards
200 easy
Author’s Bio
Stacey Kiefer
Profession: Community Marketing – North Chicago
Sports Authority
Formerly:
Director of Purchasing, Team Sales and Events
Adolph Kiefer & Assoc. (Kiefer Swim Shop) – 13 years
Birth date: May 19, 1978
Residence: Antioch, IL
Graduate of Carthage College, 2000 (Business & Marketing – B.A.)
Graduate of University of Wisconsin – Parkside, 2002 (Business Administration – MBA)
Past Organizations:
Fitness Chair, Board of Directors – Wisconsin Masters Aquatics Club (WMAC)
Coordinator of Carthage Masters Swimming
Open Water Swimming Instructor, SpeedZone.
2007 Member of the Her Sports + Fitness Elite Triathlon Team
Experience:
29 Years of Competitive Swimming (USS, NFHS, WIAA, USMS)
16 Years of Competing in Masters Swimming (WMAC)
13 Years of Competing in Triathlons (USAT)
