Kiefer Background

IM Strong Swim Workout

By Stacey Kiefer, Masters Swim Coach

June 10, 2013

Swim Workout Description:

This IM and stroke workout will make you strong! By focusing on IM and stroke you can develop the weaker muscles that you may not be using as much.

Shorter Workout*

  Download PDF Version

Warm Up:
300 Free
100 IM drill
100 kick on back (no fins)
4 x 25 choice - odds: build-up, evens: perfect stroke
600 yards

Main set:
150 kick (no board) with fins alternate 25 on side, 25 on back, 25 on other side
150 yards
750 cumulative yards

Take :15 rest after each distance:
200 IM - build within each 50
200 free - build over the course for the whole 200
200 stroke - all one stroke, non-freestyle - build within each 25
200 - 25 fly/25 free/25 back/25 free/25 breast/75 free - all hard
800 yards
1550 cumulative yards

150 kick with board and fins - every 3rd length hard
150 yards
1700 cumulative yard 

6 x 50 pull free with buoy and paddles at a moderate pace - pick an interval in which you are getting :10 rest
300 yards
2000 cumulative yards

4 x progressive 75 IM’s, moderate, taking :10 rest after each:
#1 25 fly/25 back/25 breast
#2 25 free/25 fly/25 back
#3 25 breast/25 free/25 fly
#4 25 back/25 breast/25 free
300 yards
2300 cumulative yards

100 IM kick with board, no fins
100 yards
2400 cumulative yards

8 x 25 - 2 of each stroke - can either do 2 in a row or mix it up, but MUST do 2 of fly, back, breast, and free and 1 of each of the 2 has to be HARD - :10 rest
200 yards
2600 cumulative yards

200 easy

 

Longer Workout*

  Download PDF Version

Warm Up:
500 Free
200 IM drill
100 kick on back (no fins)
8 x 25 choice - odds: build-up, evens: perfect stroke
1000 yards

Main set:
300 kick (no board) with fins alternate 25 on side, 25 on back, 25 on other side, 25 on front
300 yards
1300 cumulative yards

Take :15 rest after each distance:
200 IM - build within each 50
200 free - build over the course for the whole 200
200 stroke - all one stroke, non-freestyle - build within each 25
200 - 25 fly/25 free/25 back/25 free/25 breast/75 free - all hard
800 yards
2100 cumulative yards

300 kick with board and fins - every 3rd length hard
300 yards
2400 cumulative yards

8 x 50 pull free with buoy and paddles at a moderate pace - pick an interval in which you are getting :10 rest
400 yards
2800 cumulative yards

4 x progressive 75 IM’s, moderate, taking :10 rest after each:
#1 25 fly/25 back/25 breast
#2 25 free/25 fly/25 back
#3 25 breast/25 free/25 fly
#4 25 back/25 breast/25 free
300 yards
3100 cumulative yards

300 kick on back with fins (no board) - 100 fly/100 back/100 fly
300 yards
3400 cumulative yards

4 x 75 IM, moderate, drop the free - :10 rest
300 yards
3700 cumulative yards

300 IM kick with board, no fins
300 yards
4000 cumulative yards

24 x 25 - 6 of each stroke - can either do all 6 in a row or mix it up, but MUST do 6 of fly, back, breast, and free and 3 of each of the 6 have to be HARD - :10 rest
600 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.