Kiefer Background

IM Ironman Swim Workout

By Stacey Kiefer, Masters Swim Coach

August 26, 2013

Swim Workout Description:

This workout focuses on a big IM set so that you’ll be ready to swim a 400 IM at your next competition!

Shorter Workout*

  Download PDF Version

Warm Up:
300 easy free
200 IM drill
100 choice, no free
600 yards

Main set:
400’s and 25’s completed as:
#1 400 IM - build within each 100 - you can do it! :15 rest
4 x 25 fly, hard - :10 rest
1:00 rest
#2 400 - 75 of each stroke/25 free in IM order, stroke part is build, free is hard - :15 rest
4 x 25 back, hard - :10 rest
1:00 rest
#3 400 - 50 of each stroke/50 free in IM order, stroke part is build, free is hard - :15 rest
4 x 25 breast, hard - :10 rest
1:00 rest
#4 400 - 25 of each stroke/75 free in IM order, stroke part is build, free is hard - :15 rest
4 x 25 free, hard - :10 rest
2000 yards
2600 cumulative yards

200 easy

Longer Workout*

  Download PDF Version

Warm Up:
400 easy free
300 IM drill
200 choice, no free
100 IM swim, long and stretch out
1000 yards

Main set:
400’s and 25’s completed as:
#1 400 IM - build within each 100 - :15 rest
4 x 25 fly, hard - :10 rest
1:00 rest
#2 400 - 75 of each stroke/25 free in IM order, stroke part is build, free is hard - :15 rest
4 x 25 back, hard - :10 rest
1:00 rest
#3 400 - 50 of each stroke/50 free in IM order, stroke part is build, free is hard - :15 rest
4 x 25 breast, hard - :10 rest
1:00 rest
#4 400 - 25 of each stroke/75 free in IM order, stroke part is build, free is hard - :15 rest
4 x 25 free, hard - :10 rest
1:00 rest
#5 400 free hard - 1:00 rest
2400 yards
3400 cumulative yards

8 x 50 free kick with fins and board, fast legs - find an interval in which you get :05-:08 rest
400 yards
3800 cumulative yards

8 x 50 choice of stroke, pull with paddles and buoy - moderate, thinking about a long perfect stroke - :10 rest
400 yards
4200 cumulative yards

4 x75 one of each stroke, completed as 25 swim/25 scull/25 swim, moderate - :10 rest
300 yards
4500 cumulative yards

4 x 25 - 1 of each stroke, half the length spin drill (spinning your arms as fast as you can, not worrying about form)/half the length easy - :10 rest
100 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.