Kiefer Background

I.M.

By Stacey Kiefer, Masters Swim Coach

June 29, 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.

Workout Focus: I.M. - endurance and stroke perfection

Shorter Workout

 

Warm Up:
300 easy freestyle
200 easy backstroke
100 easy breaststroke
50 easy fly alternating 3 right arm/3 left arm/3 full stroke
650 yards

7x50 #1 free, #2 fly #3 free #4 back #5 free #6 breast #7 free - keep it long
350 yards
1000 cumulative yards

Main set:
4 x 125 IM alternate which stroke is doubled ie. #1 double up fly, #2 double up back,
etc. :10 rest (pick up the pace in the doubled up stroke in each IM)
500 yards
1500 cumulative yards

200 IM kick with no board - all on back or side
2 x 125 pull free with paddles and pull buoy :10 rest
450 yards
1950 cumulative yards

4 x 100 - 1 each stroke - 25 kick, 50 drill, 25 swim :10 rest (moderate pace)
400 yards
2350 cumulative yards

8 x 25 sprint 2 of each stroke on 1:00, focus on streamline off wall
200 yards
2550 cumulative yards

200 easy warm down


Longer Workout

 

Warm Up:
300 easy freestyle
200 easy backstroke
100 easy breaststroke
50 easy fly alternating 3 right arm/3 left arm/3 full stroke
650 yards

7x50 #1 free, #2 fly #3 free #4 back #5 free #6 breast #7 free - keep it long
350 yards
1000 cumulative yards

Main set:
8 x 125 IM alternate which stroke is doubled ie. #1 double up fly, #2 double up back,
etc. :10 rest (first 4 moderate pace, second 4 pick up the pace)
1000 yards
2000 cumulative yards

300 IM kick with no board - all on back or side
4 x 125 pull free with paddles and pull buoy :10 rest
800 yards
2800 cumulative yards

4 x 200 - 1 each stroke - 50 kick, 100 drill, 50 swim :10 rest (moderate pace)
800 yards
3600 cumulative yards

8 x 25 sprint 2 of each stroke on :45, focus on streamline off wall
200 freestyle kick with kickboard
400 yards
4000 cumulative yards

200 easy warm down

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