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IM, Stroke, and Speed Swim Workout

By Stacey Kiefer, Masters Swim Coach

January 21, 2013

Swim Workout Description:

This workout will force you to swim IM and stroke at higher intensities with lower rest intervals, building your stroke turnover and speed.  

Shorter Workout*

  Download PDF Version

Warm Up:
300 swim easy
300 IM - 25 kick, 25 drill, 25 swim of each stroke
4 x 25 - choice, odds build up, evens easy
700 yards

Main set:
100 IM moderate - :20 rest
4 x 25 fly hard - :10 rest
100 IM build within each 25 - :20 rest
4 x 25 back hard - :10 rest
100 IM moderate - :20 rest
4 x 25 breast hard - :10 rest
100 IM build within each 25 - :20 rest
4 x 25 free hard - :10 rest
800 yards
1500 cumulative yards

200 choice kick with board and fins
200 yards
1700 cumulative yards

100 free moderate - :10 rest
50 fly hard - :15 rest
100 free build within each 25 - :10 rest
50 back hard - :15 rest
100 free moderate - :10 rest
50 breast hard - :15 rest
100 free build within each 25 - :10 rest
50 free hard - :15 rest
600 yards
2300 cumulative yards

200 choice kick with board and fins
200 yards
2500 cumulative yards

4 x 25 choice from the middle of the pool...HARD TURN - for freestyle, try doing 3 dolphin kicks in streamline, no breathing 3 strokes out of the turn - :20 rest
100 yards
2600 cumulative yards

200 easy

 

Longer Workout*

  Download PDF Version

Warm Up:
400 swim easy
400 IM - 25 kick, 25 drill, 50 swim of each stroke
8 x 25 - choice, odds build up, evens easy
1000 yards

Main set:
300 choice kick with board and fins
300 yards
1300 cumulative yards

200 IM moderate - :20 rest
4 x 25 fly hard - :10 rest
200 IM build within each 50 - :20 rest
4 x 25 back hard - :10 rest
200 IM moderate - :20 rest
4 x 25 breast hard - :10 rest
200 IM build within each 50 - :20 rest
4 x 25 free hard - :10 rest
1200 yards
2500 cumulative yards

300 choice kick with board and fins
300 yards
2800 cumulative yards

100 free moderate - :10 rest
50 fly hard - :15 rest
100 free build within each 25 - :10 rest
50 back hard - :15 rest
100 free moderate - :10 rest
50 breast hard - :15 rest
100 free build within each 25 - :10 rest
50 free hard - :15 rest
600 yards
3400 cumulative yards

300 choice kick with board and fins
300 yards
3700 cumulative yards

3 rounds of 3 x 50:
1st 50 build up - :10 rest
2nd 50 all out sprint - :15 rest
3rd 50 build down - :10 rest
Round #1 = free
Round #2 = stroke (no free)
Round #3 = free
450 yards
4150 cumulative yards

300 choice kick with board and fins
300 yards
4450 cumulative yards

6 x 25 choice from the middle of the pool...HARD TURN - for freestyle, try doing 3 dolphin kicks in streamline, no breathing 3 strokes out of the turn - :20 rest
150 yards
4600 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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