Kiefer Background

IM Swim, Freestyle Drills

By Stacey Kiefer, Masters Swim Coach

August 1, 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: IM Swim, Freestyle Drills

Every set requires attention to detail - keeping swimmers engaged throughout the entire workout. No straight freesyle swimming - and plenty of stroke, swim/pull, and swim/kick variations within each set.

Shorter Workout

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Warm Up:
400 easy free
300 easy IM - 25 kick (no board), 25 drill, 25 swim of each stroke
100 choice, 25 build/25 easy
800 yards

Main Set:
8 x 75 completed as 2 times through with :08 rest after each:
25 free/25 fly/25 free
25 free/25 back/25 free
25 free/25 breast/25 free
75 free
600 yards
1400 cumulative yards

300 free pull with paddles and buoy
300 yards
1700 cumulative yards

300 free drills: 100 scull/50 Tarzan/100 5-second reach & roll/50 catch-up
300 yards
2000 cumulative yards

100 fly kick on back
200 kick with board and fins - every 3rd length hard
300 yards
2300 cumulative yards

Challenge Set:
2 x 200 IM - Hold it together, I know it is the end of the workout!
#1 - odd lengths moderate, even lengths hard, focus on a good kick
:30 rest
#2 - hard - Give it all you have left!
400 yards
2700 cumulative yards

200 easy

Longer Workout

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Warm Up:
400 easy free
300 easy IM - 25 kick (no board), 25 drill, 25 swim of each stroke
200 choice, 25 build/25 easy
100 IM perfect stroke, long and easy
1000 yards

Main Set:
16 x 75 completed as 4 times through with :08 rest after each:
25 free/25 fly/25 free
25 free/25 back/25 free
25 free/25 breast/25 free
75 free
1200 yards
2200 cumulative yards

100 fly kick on back
500 free pull with paddles and buoy
600 yards
2800 cumulative yards

100 fly kick on back
300 free drills: 100 scull/50 Tarzan/100 5-second reach & roll/50 catch-up
400 yards
3200 cumulative yards

100 fly kick on back
200 kick with board and fins - every 3rd length hard
300 yards
3500 cumulative yards

Challenge Set:
3 x 200 IM - Hold it together, I know it is the end of the workout!
:15 rest after each
#1 - laid back, keep it long - tight streamline out of the turns
#2 - odd lengths moderate, even lengths hard - good kick
#3 - hard - Give it all you have left!
600 yards
4100 cumulative yards

200 easy

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