Kiefer Background

Ladder Challenge Swim Workout

By Stacey Kiefer, Masters Swim Coach

December 9, 2013

Swim Workout Description:

Prepare for race season with this Ladder Challenge. Follow directions carefully and you'll feel thoroughly worked after this workout.

Shorter Workout*

  Download PDF Version

Warm Up:
300 easy free
100 kick alternating side, back, side, front (no board)
100 IM, drill of choice
4 x 25 choice, fast to the middle, easy to the wall
600 yards

Main set:
Ladder - Take 1 minute rest between each set
2 x 200 free - negative split each one, so the 1st 100 is steady and the 2nd 100 is fast - :20 rest
8 x 25 choice - fast, working on a strong finish - :15 rest
2 x 150 free - middle 50 is hard, outer 50’s are moderate - :20 rest
6 x 25 choice - fast, working on a tight streamline and kick off the wall - :15 rest
2 x 100 free - first and last 25 are hard, middle 50 is moderate - :20 rest
4 x 25 choice - fast, working on perfect stroke - :15 rest
2 x 50 free - #1 is build, #2 is FAST - :20 rest
2 x 25 choice - fast, super spin...don’t worry about your stroke just turn your arms as fast as possible - :15 rest
1500 yards
2100 cumulative yards

4 x 75 pull with buoy (no paddles) completed as 25 free/25 stroke/25 free - ODDS: the stroke portion is hard, the free portion is steady, EVENS: the free portion is hard, the stroke portion is steady - :15 rest
300 yards
2400 cumulative yards

4 x 50 choice swim, moderate with :15 rest, but the “rest” portion is spent kicking hard on the wall (hands holding edge of pool with body stretched out horizontally)
200 yards
2600 cumulative yards

200 easy

Longer Workout*

  Download PDF Version

Warm Up:
600 easy free
100 kick alternating side, back, side, front (no board)
200 IM, drill of choice
4 x 25 choice, fast to the middle, easy to the wall
1000 yards

Main set:
Ladder - Take 1 minute rest between each set
3 x 200 free - negative split each one, so the 1st 100 is steady and the 2nd 100 is fast - :20 rest
8 x 25 choice - fast, working on a strong finish - :15 rest
3 x 150 free - middle 50 is hard, outer 50’s are moderate - :20 rest
6 x 25 choice - fast, working on a tight streamline and kick off the wall - :15 rest
3 x 100 free - first and last 25 are hard, middle 50 is moderate - :20 rest
4 x 25 choice - fast, working on perfect stroke - :15 rest
3 x 50 free - #1 is steady, #2 is build, #3 is FAST - :20 rest
2 x 25 choice - fast, super spin...don’t worry about your stroke just turn your arms as fast as possible - :15 rest
2000 yards
3000 cumulative yards

8 x 75 pull with buoy (no paddles) completed as 25 free/25 stroke/25 free - ODDS: the stroke portion is hard, the free portion is steady, EVENS: the free portion is hard, the stroke portion is steady - :15 rest
600 yards
3600 cumulative yards

10 x 50 choice swim, moderate with :15 rest, but the “rest” portion is spent kicking hard on the wall (hands holding edge of pool with body stretched out horizontally)
500 yards
4100 cumulative yards

500 pull with buoy and paddles, long and stretched out free breathing every 5th stroke/7th stroke by 25 OR wearing a swimmer’s snorkel.
500 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.