Kiefer Background

IM and Stroke Work

By Stacey Kiefer, Masters Swim Coach

June 20, 2012

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: 1st Day of Summer!
Time for IM and stroke work!

Shorter Workout

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Warm Up:
400 easy free
200 choice - 25 kick, 25 drill
200 - 25 scull/25 distance per stroke (take as few strokes as possible)
800 yards

Main Set:
200 IM swim moderate :20 rest
3 x 50 1-fly, 1-back, 1-breast - build each :10 rest
50 easy choice
100 IM swim moderate :20 rest
3 x 50 1-fly, 1-back, 1-breast - build each :10 rest
50 easy choice
700 yards
1500 cumulative yards

8 x 75 - :10 rest after each - completed as:
# 1-2, 5-6 = pull with buoy and paddles
# 3-4, 7-8 = kick with board and fins
600 yards
2100 cumulative yards

4 x 50 from the middle of the pool. Work the full (middle) 25 hard
8 x 25 from the middle of the pool. Work the turn hard.
400 yards
2500 cumulative yards

200 easy

Longer Workout

  Download PDF Version

Warm Up:
600 easy free
200 choice - 25 kick, 25 drill
200 - 25 scull/25 distance per stroke (take as few strokes as possible)
1000 yards

Main Set:
400 IM swim moderate :20 rest
3 x 50 fly - build each :10 rest
50 easy choice
300 IM swim moderate :20 rest
3 x 50 back - build each :10 rest
50 easy choice
200 IM swim moderate :20 rest
3 x 50 breast - build each :10 rest
50 easy choice
100 IM swim moderate :20 rest
3 x 50 free - build each :10 rest
50 easy choice
1800 yards
2800 cumulative yards

12 x 75 - :10 rest after each - completed as:
# 1-2, 5-6, 9-10 = pull with buoy and paddles
# 3-4, 7-8, 11-12 = kick with board and fins
900 yards
3700 cumulative yards

4 x 50 from the middle of the pool. Work the full (middle) 25 hard
8 x 25 from the middle of the pool. Work the turn hard.
400 yards
4100 cumulative yards

200 easy