Kiefer Background

IM Ladders Swim Workout

By Stacey Kiefer, Masters Swim Coach

August 12, 2013

Swim Workout Description:

This workout focuses on ladders that incorporate all of the strokes. Hang in there and you’ll be a stronger swimmer by the end of this workout!

Shorter Workout*

  Download PDF Version

Warm Up:
200 easy warm-up
200 - 25 backstroke/25 breaststroke
200 - 25 kick on side/25 drill, choice
4 x 25 - spin drill (super fast arms) for half the length/easy for half the length
700 yards

Main set:
2 x 125 moderate pull free with paddles and buoy - :10 rest
250 yards
950 cumulative yards

Complete the below ladder without stopping - non-free portions fast, free portions build:
25 fly, 50 free, 25 back, 75 free, 25 breast, 100 free
300 yards
1250 cumulative yards

2 x 125 moderate kick with fins and board - :10 rest
250 yards
1500 cumulative yards

Complete the below ladder without stopping - non-free portions fast, free portions recovery:
25 free, 50 fly, 25 free, 75 breast, 25 free, 100 back
300 yards
1800 cumulative yards

12 x 25 butterfly kick on back in streamline position (no fins/no board) - fast legs - :10 rest
300 yards
2100 cumulative yards

Ladder - increase speed as each distance gets shorter
100 IM - :05 rest, 75 back - :05 rest, 50 breast - :05 rest, 25 fly
Easy 100 freestyle fingertip drag drill
350 yards
2450 cumulative yards

6 x 25 - Just working on starts. If you have access to a starting block, practice a fast start, clean entry, tight streamline, and solid breakout. If you don’t have access to a starting block, just push off the wall. Once you take 2 hard strokes, swim easy to the end of the pool. Walk back to starting side.
150 yards
2600 cumulative yards

200 easy

Longer Workout*

  Download PDF Version

Warm Up:
500 easy warm-up
200 - 25 backstroke/25 breaststroke
200 - 25 kick on side/25 drill, choice
4 x 25 - spin drill (super fast arms) for half the length/easy for half the length
1000 yards

Main set:
6 x 125 moderate pull free with paddles and buoy - :10 rest
750 yards
1750 cumulative yards

Complete the below ladder without stopping - non-free portions fast, free portions build:
25 fly, 50 free, 25 back, 75 free, 25 breast, 100 free
300 yards
2050 cumulative yards

6 x 125 moderate kick with fins and board - :10 rest
750 yards
2800 cumulative yards

Complete the below ladder without stopping - non-free portions fast, free portions recovery:
25 free, 50 fly, 25 free, 75 breast, 25 free, 100 back
300 yards
3100 cumulative yards

12 x 25 butterfly kick on back in streamline position (no fins/no board) - fast legs - :10 rest
300 yards
3400 cumulative yards

3 Ladders - increase speed as each distance gets shorter
#1 - 100 IM - :05 rest, 75 back - :05 rest, 50 breast - :05 rest, 25 fly
Easy 100 freestyle fingertip drag drill
#2 - 100 IM - :05 rest, 75 breast - :05 rest, 50 fly - :05 rest, 25 back
Easy 100 freestyle catch-up drill
#3 - 100 IM - :05 rest, 75 fly (try your best to keep a full stroke) - :05 rest, 50 back - :05 rest, 25 breast
Easy 100 freestyle 6-second reach and roll drill
1050 yards
4450 cumulative yards

6 x 25 - Just working on starts. If you have access to a starting block, practice a fast start, clean entry, tight streamline, and solid breakout. If you don’t have access to a starting block, just push off the wall. Once you take 2 hard strokes, swim easy to the end of the pool. Walk back to starting side.
150 yards
4600 cumulative yards

200 easy

*Kiefer swim workouts 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.