Kiefer Swim Workout: Ease Into Threshold

Need help understanding certain words in this swim workout? View our swim workout terminology sheet for definitions. Don’t have a base set yet? Check out this post on how to get started today! Focus: Warm up followed by consistent comfortably hard effort.

Kiefer Swim Workout: Short

Download short swim workout PDF Warm Up: 200 swim 100 IM kick 100 IM drill 100 pull 500 yards 500 cumulative yards 6 x 100’s @ base +:10 or :15 rest Odds distance per cycle Evens build to fast 200 IM kick @ :30 rest 600 yards 1100 cumulative yards Main Set: 4 x (one round each stroke) 4 x 25’s Best Average @ base +:15 or :15 rest 100 IM Drill @ base +:20 or :20 rest 100 IM Fast @ base +:20 or :20 rest 1200 yards 2300 cumulative yards 200 loosen 200 yards 2500 yards  

Kiefer Swim Workout: Long

Download long swim workout PDF Warm Up: 300 swim 200 IM kick 200 IM drill 100 pull 800 yards 800 cumulative yards 2x 6 x 100’s @ base +:10 or :15 rest Odds distance per cycle Evens build to fast 200 IM kick @ :30 rest 1600 yards 2400 cumulative yards Main Set: 4 x (one round each stroke) 4 x 50’s Best Average @ base +:20 or :20 rest 100 IM Drill @ base +:20 or :20 rest 100 IM Fast @ base +:20 or :20 rest 1600 yards 4000 cumulative yards 200 loosen 200 yards 4200 yards