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Kiefer Swim Workout: Aerobic Threshold

Kiefer Swim Workout: Aerobic Threshold
Need help understanding certain words in this swim workout? View our swim workout terminology sheet for definitions. Swim WorkoutsFocus: Pushing the boundaries of interval training.

Kiefer Swim Workout - Short

Download short swim workout PDF Warm Up: 100 free 100 pull 100 back 100 back pull 100 kick choice 500 yards 500 cumulative yard 4 x 50’s free descend 1-4 @ base +:10 or :10 rest 4 x 50’s kick descend 1-4 @ base +:15 or :10 rest 400 yards 900 cumulative yards 3x 100 free 200 free Round One base +:20 Round Two base +:15 Round Three base +:10 That is per distance, not per 100. For example, if your 100 base is 1:30, round one would be a 100 on 1:50 and a 200 on 3:20. If you aren’t using interval training yet, try using your heart rate. Do all repeats on :10 rest and always amplify your effort/raise your heart rate on the 200. Descend everything 1-3. 900 yards 1800 cumulative yards Pull: 2 x 150’s 2 x 100’s 2 x 50’s All on base +:20 or :10 rest. The first distance is make the interval, the second is BEST EFFORT. 600 yards 2400 cumulative yards 200 easy recover 200 yards 2600 cumulative yards  

Kiefer Swim Workout - Long

Download long swim workout PDF Warm Up: 200 free 200 pull 100 back 100 back pull 200 kick choice 800 yards 800 cumulative yard 2 x 4 x 50’s free descend 1-4 @ base +:10 or :10 rest 4 x 50’s kick descend 1-4 @ base +:15 or :10 rest 800 yards 1600 cumulative yards 6x 100 free 200 free Round One base +:20 Round Two base +:15 Round Three base +:10 That is per distance, not per 100. For example, if your 100 base is 1:30, round one would be a 100 on 1:50 and a 200 on 3:20. If you aren’t using interval training yet, try using your heart rate. Do all repeats on :10 rest and always amplify your effort/raise your heart rate on the 200. Descend everything 1-3. 1800 yards 3400 cumulative yards Pull: 2 x 200’s 2 x 150’s 2 x 100’s 2 x 50’s All on base +:20 or :10 rest. The first distance is make the interval, the second is BEST EFFORT. 800 yards 4200 cumulative yards 200 easy recover 200 yards 4400 cumulative yards
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