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IM & Stroke, Building Speed While Dropping Distance

By Stacey Kiefer, Masters Swim Coach

December 10, 2012

Swim Workout Description:

IM & Stroke, building speed while dropping distance
This workout will challenge you to swim IM and free at long, mid, and short distance. Be sure to follow the speed directions to get the most out of your workout.

Shorter Workout*

  Download PDF Version

Warm Up:
300 free
200 non-free
100 kick on side
100 IM drill
4 x 25 build, choice
800 yards

Main set:
300 IM - moderate - try to maintain full stroke fly - :30 rest
200 IM - slightly faster than moderate - :20 rest
100 IM - fast - :10 rest
50 IM - All out! - switch strokes in the middle of the pool
2 minutes recovery
300 Free - moderate - :30 rest
200 Free - slightly faster than moderate - :20 rest
100 Free - fast - :10 rest
50 Free - All out! - Easy 100 non-freestyle
100 - Easy choice
1400 yards
2200 cumulative yards

3 rounds of the below set.
Round 1 & 3 kick with board and fins
Round 2 pull with buoy and paddles
1 x 50 easy - :10 rest
1 x 50 - 25 hard/25 easy - :15 rest
1 x 50 hard - :20 rest
450 yards
2650 cumulative yards

200 easy

 

Longer Workout*

  Download PDF Version

Warm Up:
300 free
200 non-free
100 kick on side
200 IM drill
8 x 25 build, choice
1000 yards

Main set:
400 IM - moderate - try to maintain full stroke fly - :30 rest
200 IM - slightly faster than moderate - :20 rest
100 IM - fast - :10 rest
50 IM - All out! - switch strokes in the middle of the pool
2 minutes recovery
400 Free - moderate - :30 rest
200 Free - slightly faster than moderate - :20 rest
100 Free - fast - :10 rest
50 Free - All out! - Easy 100 non-freestyle
100 - Easy choice
1600 yards
2600 cumulative yards

200 moderate free pull with buoy and paddles - :15 rest
8 x 25 hard choice pull with buoy - no paddles - :10 rest
200 moderate free kick with board and fins - :15 rest
8 x 25 hard choice kick with board - no fins - :10 rest
200 moderate free pull with buoy and paddles - :15 rest
8 x 25 hard choice pull with buoy - no paddles - :10 rest
200 moderate free kick with board and fins - :15 rest
8 x 25 hard choice kick with board - no fins - :10 rest
1600 yards
4200 cumulative yards

3 rounds of the below. Pick a different stroke for each round:
1 x 50 easy - :10 rest
1 x 50 - 25 hard/25 easy - :15 rest
1 x 50 hard - :20 rest
450 yards
4650 cumulative yards

200 easy


*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.

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