Kiefer Background

Lotsa Ladders

By Stacey Kiefer, Masters Swim Coach

February 11, 2013

Swim Workout Description:

This workout focuses on a large set consisting of many different ladders. Enjoy the variety and speed!

Shorter Workout*

  Download PDF Version

Warm Up:
300 easy swim, choice
100 kick on back
100 IM drill
100 IM swim
4 x 25 build, choice
700 yards

Lotsa Ladders! The middle distance is ALWAYS HARD and your choice of stroke, the outside distances are always free, moderate. :05 rest after each distance, :15 rest after each ladder.
25/50/25
25/50/25
50/75/50
75/100/75
50/75/50
25/50/25
25/50/25
1000 yards
1700 cumulative yards

3 x 100 kick with board and fins - :10 rest, completed as:
50 moderate, 25 over-exaggerated kick, 25 fast

1 minute rest

3 x 100 swim with paddles - :10 rest, completed as:
50 moderate swim, 25 scull, 25 fast
600 yards
2300 cumulative yards

12 x 25 your choice of stroke from the middle of the pool, working on speed in and out of the turn - :15 rest
300 yards
2600 cumulative yards

200 easy

 

Longer Workout*

  Download PDF Version

Warm Up:
600 easy swim, choice
100 kick on back
100 IM drill
100 IM swim
4 x 25 build, choice
1000 yards

Lotsa Ladders! The middle distance is ALWAYS HARD and your choice of stroke, the outside distances are always free, moderate. :05 rest after each distance, :15 rest after each ladder.
25/50/25
50/75/50
75/100/75
100/125/100
125/150/125
100/125/100
75/100/75
50/75/50
25/50/25
2100 yards
3100 cumulative yards

6 x 100 kick with board and fins - :10 rest, completed as:
50 moderate, 25 over-exaggerated kick, 25 fast

1 minute rest

6 x 100 swim with paddles - :10 rest, completed as:
50 moderate swim, 25 scull, 25 fast
1200 yards
4300 cumulative yards

12 x 25 your choice of stroke from the middle of the pool, working on speed in and out of the turn - :15 rest
300 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.