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Kiefer Swim Workout: IM Intensity

Kiefer Swim Workout: IM Intensity
Need help understanding certain words in this swim workout? View our swim workout terminology sheet for definitions. Focus: Control your heart rate and maintain technique.

Man Swimming FreestyleKiefer Swim Workout - Short

Download short swim workout PDF Warm Up: 200 swim 100 free drill 300 IM drill-kick-swim by 25 600 yards 600 cumulative yards 20 x 25’s @ base +:05 or :05 rest 1 - dolphin kick underwater 2 - backstroke distance per cycle 3 - mummy drill breaststroke 4 - 25 IM (7 underwater dolphin kicks, one stroke fly, one cycle back, one stroke breast, one cycle free) stretch out so this will get you to the wall, no more 5 - easy free 500 yards 1100 cumulative yards 10 seconds rest between each subset, subtract your rest at the end for a cumulative time. BEST EFFORT 25 free 50 free 50 free, 25 breast 50 free, 50 breast 50 free, 50 breast, 25 back 50 free, 50 breast, 50 back 50 free, 50 breast, 50 back, 25 fly 50 free, 50 breast, 50 back, 50 fly 900 yards 2000 cumulative yards 6 x 100’s pull @ base +:15 or :10 rest Distance per cycle 50 free/ 50 back try to match your cycles 600 yards 2600 yards 200 easy 200 yards 2800 cumulative yards  

Kiefer Swim Workout - Long

Download long swim workout PDF Warm Up: 300 swim 200 free drill 100 flutter kick 400 IM drill-kick-drill-swim by 25 1000 yards 1000 cumulative yards 20 x 25’s @ base +:05 or :05 rest 1 - dolphin kick underwater 2 - backstroke distance per cycle 3 - mummy drill breaststroke 4 - 25 IM (7 underwater dolphin kicks, one stroke fly, one cycle back, one stroke breast, one cycle free) stretch out so this will get you to the wall, no more 5 - easy free 500 yards 1500 cumulative yards 10 seconds rest between each subset, subtract your rest at the end for a cumulative time. BEST EFFORT 50 free 100 free 100 free, 50 breast 100 free, 100 breast 100 free, 100 breast, 50 back 100 free, 100 breast, 100 back 100 free, 100 breast, 100 back, 50 fly 100 free, 100 breast, 100 back, 100 fly 1800 yards 3300 cumulative yards 10 x 100’s pull @ base +:15 or :10 rest Distance per cycle 50 free/ 50 back try to match your cycles 1000 yards 4300 yards 200 easy 200 yards 4500 cumulative yards
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