Kiefer Background

Who Doesn't Love IM?

By Stacey Kiefer, Masters Swim Coach

October 17, 2012

Swim Workout Description:

This workout focusses on building speed while during all four strokes. Expect to feel tired after completing the main set - it consists of decreasing distances while increasing IM speed.

Shorter Workout*

  Download PDF Version

Warm Up:
300 easy free
400 IM - 25 scull, 25 kick, 25 drill, 25 swim of each stroke
4 x 25 choice - odds easy, evens hard
800 yards

Main Set:
300 IM moderate = 25 fly/25 free/25 fly, 25 back/25 free/25 back, etc.
50 back easy recovery
200 IM broken build up within each stroke = :05 rest at each 50
50 free easy recovery
100 IM hard
50 back easy recovery
50 IM super hard (switch strokes every half a length)
50 choice easy recovery
850 yards
1650 cumulative yards

200 IM kick on back - no board or fins - :10 rest
2 x 150 pull free with buoy and paddles - :10 rest
200 choice kick (board and fins optional) - :10 rest
700 yards
2350 cumulative yards

25 free build - :10 rest
25 fly hard - :15 rest
25 free build - :10 rest
25 back hard - :15 rest
25 free build - :10 rest
25 breast hard - :15 rest
25 free build - :10 rest
25 free hard - :15 rest
200 yards
2550 cumulative yards

200 easy

Longer Workout*

  Download PDF Version

Warm Up:
400 easy free
400 IM - 25 scull, 25 kick, 25 drill, 25 swim of each stroke
8 x 25 choice - odds easy, evens hard
1000 yards

Main Set:
400 IM moderate = 75 fly/25 free, 75 back/25 free, etc.
50 back easy recovery
300 IM moderate = 25 fly/25 free/25 fly, 25 back/25 free/25 back, etc.
50 breast easy recovery
200 IM broken build up within each stroke = :05 rest at each 50
50 free easy recovery
100 IM hard
50 back easy recovery
50 IM super hard (switch strokes every half a length)
50 choice easy recovery
1300 yards
2300 cumulative yards

200 IM kick on back - no board or fins - :10 rest
3 x 150 pull free with buoy and paddles - :10 rest
200 free kick with board and fins - :10 rest
3 x 100 pull choice with buoy (paddles optional) - :10 rest
200 choice kick (board and fins optional) - :10 rest
3 x 50 pull free with buoy and paddles - hard - :10 rest
1500 yards
3800 cumulative yards

50 free build - :10 rest
25 fly hard - :15 rest
50 free build - :10 rest
25 back hard - :15 rest
50 free build - :10 rest
25 breast hard - :15 rest
50 free build - :10 rest
25 free hard - :15 rest
300 yards
4100 cumulative yards

12 x 25 choice: odds = build up, evens = build down - :10 rest
300 yards
4400 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.