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IMers Delight

By Stacey Kiefer, Masters Swim Coach

November 9, 2011

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.

Holiday Bonus Set

Kiefer will help you stay "swim fit" during the holiday season! Simply add this bonus set to either the shorter or longer workout below.

Bonus Set:
Lung Busters: Blow all of your air out underwater, then immediately push off the wall and swim as far as you can without a new breath. Once you take a breath, swim easy to the opposite side of the pool.
8 x 25 free or fly - :30 rest after each - or whatever it takes to recover

Workout Focus: IMers Delight

Shorter Workout

 

Warm Up:
300 free easy
100 drill - mix up strokes
300 pull with paddles and buoy
100 drill - mix up strokes
800 yards

Main Set:
:10 rest after each 100
100 butterfly tempo (ok to mix in some drill - try to swim at least 50 full stroke)
100 butterfly kick with kickboard or on back with no kickboard
100 backstroke tempo
100 backstroke kick on back, no kickboard
100 breaststroke tempo
100 breaststroke kick with kickboard or on back with no kickboard
100 freestyle tempo
100 freestyle kick with kickboard
800 yards
1600 cumulative yards

:15 rest after each
1 x 200 IM
2 x 100 IM
4 x 50 IM (switch strokes in middle of pool)
600 yards
2200 cumulative yards

100 easy choice
4 x 25 swim hard, 1 of each stroke on :45-1:00 (should get :15+ rest)
200 yards
2400 cumulative yards

200 easy


Longer Workout

 

Warm Up:
400 free easy
200 drill - mix up strokes
300 pull with paddles and buoy
200 drill - mix up strokes
1100 yards

Main Set:
:10 rest after each 200
200 butterfly tempo (ok to mix in some drill - try to swim at least 100 full stroke)
200 butterfly kick with kickboard or on back with no kickboard
200 backstroke tempo
200 backstroke kick on back, no kickboard
200 breaststroke tempo
200 breaststroke kick with kickboard or on back with no kickboard
200 freestyle tempo
200 freestyle kick with kickboard
1600 yards
2700 cumulative yards

:15 rest after each
2 x 200 IM
3 x 100 IM
4 x 50 IM (switch strokes in middle of pool)
900 yards
3600 cumulative yards

200 easy choice
8 x 25 swim hard, 2 of each stroke on :45-1:00 (should get :15+ rest)
400 yards
4000 cumulative yards

100 choice
8 x 25 drill - focus on your worst stroke :10 rest
300 yards
4300 cumulative yards

200 easy

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