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*
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*
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.
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