Kiefer Background

Fun with Ladders

By Stacey Kiefer, Masters Swim Coach

October 5, 2011

Kiefer is more than an aquatic merchant; we're a team of athletes with a vast knowledge and love for the water that we're eager to share. The swim workouts that you will find in this section 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.

Workout Focus: Fun with ladders

Shorter Workout

 

Warm Up:
200 free easy
100 stroke easy
100 drill (mix it up)
100 free easy
4 x 25 stroke, build
600 yards

Main Set:
Ladders swim - :05 rest after each distance, 1 min rest between each ladder:
1.) 25, 50, 75, 100, 75, 50, 25 (Free, build each distance)
2.) 25, 50, 75, 50, 25 (Stroke, build each distance, pick just 1 stroke)
3.) 25, 50, 25 (Free, hard for the 25's, build for the 50)
4.) 25, 25 (Stroke, HARD!)...25 easy back to the other end
800 yards
1400 cumulative yards

Ladder kick - :10 rest after each distance
50, 100, 150, 100, 50 (50's = hard, 100's = moderate, 150 = build)
450 yards
1850 cumulative yards

Ladder pull - :10 rest after each distance
50, 100, 150, 100, 50 (50's = hard, 100's = moderate, 150 = build)
450 yards
2300 cumulative yards

8 x 25 - :10 rest after each
#1 & 2 swim with no breath
#3 & 4 butterfly kick on back
#5 & 6 kick in streamline position, face down
#7 & 8 swim with no breath
200 yards
2500 cumulative yards

200 easy


Longer Workout

 

Warm Up:
200 free easy
200 stroke easy
200 drill (mix it up)
200 free easy
4 x 25 stroke, build
900 yards

Main Set:
Ladders swim - :05 rest after each distance, 1 min rest between each ladder:
1.) 25, 50, 75, 100, 75, 50, 25 (Free, build each distance)
2.) 25, 50, 75, 50, 25 (Stroke, build each distance, pick just 1 stroke)
3.) 25, 50, 25 (Free, hard for the 25's, build for the 50)
4.) 25, 25 (Stroke, HARD!)...25 easy back to the other end
800 yards
1700 cumulative yards

Ladder kick - :10 rest after each distance
50, 100, 50, 200, 50, 100, 50 (50's = hard, 100's and 200 = moderate)
600 yards
2300 cumulative yards

Ladders swim - :05 rest after each distance, 1 min rest between each ladder:
1.) 25, 50, 75, 100, 75, 50, 25 (Free, descend each distance)
2.) 25, 50, 75, 50, 25 (Stroke, build each distance, pick just 1 stroke)
3.) 25, 50, 25 (Free, build for the 25's, hard for the 50)
4.) 25, 25 (Stroke, HARD!)...25 easy back to the other end
800 yards
3100 cumulative yards

Ladder pull - :10 rest after each distance
50, 100, 50, 200, 50, 100, 50 (50's = hard, 100's and 200 = moderate)
600 yards
3700 cumulative yards

300 moderate, breathing every 3rd/5th/7th stroke by 25.
300 yards
4000 cumulative yards

8 x 25 - :10 rest after each
#1 & 2 swim with no breath
#3 & 4 butterfly kick on back
#5 & 6 kick in streamline position, face down
#7 & 8 swim with no breath
200 yards
4200 cumulative yards

200 easy