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Ladder

By Stacey Kiefer, Masters Swim Coach

December 7, 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.

Holiday Bonus Set

Kiefer will help you stay "swim fit" during the holiday season! Simply add this bonus set to either the shorter or longer workout below.

Bonus Set:
200 IM hard broken - :10 rest after each 25

Workout Focus: Get on the ladder!

Shorter Workout

 

Warm Up:
300 free easy
200 choice drill
200 free easy
4 x 25 build - 1 each stroke
800 yards

Main Set:
Choice of strokes, take :10 after each distance
250 kick - use board and fins
200 swim build
150 swim middle 50 fast
100 swim negative split (2nd 50 faster than 1st 50)
50 swim sprint
25 swim easy
75 swim sprint
125 swim middle 25 fast
175 swim build
225 pull - use buoy and paddles
Easy 25 down to starting end
1400 yards
2200 cumulative yards

8 x 25 swim - 2 each stroke - focus on perfect streamline and stroke :15 rest
200 yards
2400 cumulative yards

200 easy


Longer Workout

 

Warm Up:
300 free easy
100 stroke easy
200 choice drill
100 stroke steady
200 free steady
4 x 25 build - 1 each stroke
1000 yards

Main Set:
Choice of strokes, take :10 after each distance
300 pull - use buoy and paddles
250 kick - use board and fins
200 swim build
150 swim middle 50 fast
100 swim negative split (2nd 50 faster than 1st 50)
50 swim sprint
25 swim easy
75 swim sprint
125 swim middle 25 fast
175 swim build
225 kick - use board and fins
275 pull - use buoy and paddles
1950 yards
2950 cumulative yards

8 x 50 drill - 2 each stroke - use a different drill for each length :10 rest
8 x 25 swim - 2 each stroke - focus on perfect streamline and stroke :10 rest
600 yards
3550 cumulative yards

6 x 100 free holding a good tempo pace, use an interval that gives about :05 rest
600 yards
4150 cumulative yards


200 easy

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