Kiefer Background

Free and IM

By Stacey Kiefer, Masters Swim Coach

December 28, 2011

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.

Holiday Bonus Set

Kiefer will help you stay "swim fit" during the holiday season! Simply add this bonus set to either the shorter or longer workout below.

Bonus Set:
Swim: 4-3-2-1 Happy New Year!
4 lengths hard :10 rest, 3 lengths hard :08 rest, 2 lengths hard :05, 1 length hard!
250 yards

Workout Focus: Free and IM

Shorter Workout

  Download PDF Version

Warm Up:
400 free, easy
400 IM (25 kick, 50 drill, 25 swim of each stroke)
800 yards

Main Set:
6 x 100 Odds: free, Evens: IM
Pick an interval that gives :10 rest for the free (should give :02-:05 rest on the IM)
600 yards
1400 cumulative yards

3 x 200 - swim per below - take :15 rest after each 200
#1 free, 2nd 100 faster than 1st 100 (negative split)
#2 free, build each 50
#3 IM
600 yards
2000 cumulative yards

200 IM kick on back (no fins/no board)
200 free pull with paddles and buoy
400 yards
2400 cumulative yards

4 x 25 swim hard - Odds: free, Evens: stroke on :45
100 yards
2500 cumulative yards


200 easy


Longer Workout

  Download PDF Version

Warm Up:
600 free, easy
400 IM (25 kick, 50 drill, 25 swim of each stroke)
1000 yards

Main Set:
12 x 100 Odds: free, Evens: IM
Pick an interval that gives :10 rest for the free (should give :02-:05 rest on the IM)
1200 yards
2200 cumulative yards

6 x 200 - swim per below - take :15 rest after each 200
#1 free, steady
#2 free,1st 100 faster than 2nd 100
#3 IM
#4 free, 2nd 100 faster than 1st 100 (negative split)
#5 free, build each 50
#6 IM
1200 yards
3400 cumulative yards

200 IM kick on back (no fins/no board)
300 free pull with paddles and buoy
200 free kick with fins and board
700 yards
4100 cumulative yards

8 x 25 swim hard - Odds: free, Evens: stroke on :45
200 yards
4300 cumulative yards

200 easy

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