Kiefer Swim Workout: Base Threshold

Need help understanding certain words in this swim workout? View our swim workout terminology sheet for definitions. Focus: Holding your base over increased distance.

Kiefer Swim Workout - Short

Download short swim workout PDF Warm Up 100 swim 100 kick 100 pull 300 yards 300 cumulative yards 12 x 50’s paddles only breath control 4 rounds of 3 x 50’s take away one breath and add five seconds each round Ex. 3 x 50’s @ :45 with five breaths per 50 3 x 50’s @ :50 with four breaths per 50 3 x 50’s @ :55 with three breaths per 50 3 x 50’s @ 1:00 with 2 breaths per 50 600 yards 900 cumulative yards 4 x 100’s @ base +:20 or :10 rest 50 kick/50 swim IM order 400 yards 1300 cumulative yards 3 x 100’s @ base or :10 rest 2 x 125’s @ base or : 10 rest 200 easy pull no interval 750 yards 2050 cumulative yards Warm down 200 kick 200 scull 400 yards 2450 cumulative yards

Kiefer Swim Workout - Long

Download long swim workout PDF Warm Up 200 swim 200 kick 200 pull 600 yards 600 cumulative yards 16 x 50’s paddles only breath control 4 rounds of 4 x 50’s take away one breath and add five seconds each round Ex. 4 x 50’s @ :45 with five breaths per 50 4 x 50’s @ :50 with four breaths per 50 4 x 50’s @ :55 with three breaths per 50 4 x 50’s @ 1:00 with 2 breaths per 50 800 yards 1400 cumulative yards 8 x 100’s @ base +:20 or :10 rest 50 kick/50 swim IM order x 2 800 yards 2200 cumulative yards 3x 3 x 100’s @ base or :10 rest 2 x 125’s @ base or : 10 rest 200 easy pull no interval 2250 yards 4450 cumulative yards Warm down 200 kick 200 scull 400 yards 4850 cumulative yards