Lotsa Ladders Swim Workout

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.

About Stacey Kiefer

Stacey Kiefer is a lifetime competitive swimmer. Starting at the age of five, she swam on several age group teams, in high school, college, and now swims for Wisconsin Masters. Also a triathlete, she specializes in the sprint distance racing at the elite level. You can connect with her on Twitter.

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