Swim Workout - Paving The Way With Ladders
By Stacey Kiefer, Masters Swimmer
February 9, 2014
Swim Workout Description:
Ladders help build endurance, promote speed, and change your distance. A perfect tool for distance, mid-distance, and sprint swimmers!
Shorter Workout*
Warm Up:
100 free
100 back
100 breast
300 IM 25 kick/25 drill/25 swim of each stroke
4 x 25 – one of each stroke, build
700 yards
Main set:
4 x 75 free – descend (get faster with each one) - :10 rest
3 x 50 free – all hard - :15 rest
3 x 75 back – descend - :10 rest
2 x 50 back – all hard - :15 rest
2 x 75 breast – 1st one moderate, 2nd one hard - :10 rest
1 x 50 breast – hard - :15 rest
1 x 75 fly – build within the 75 – maintain your stroke - :10 rest
1 x 50 fly – hard
1100 yards
1800 cumulative yards
100 – kick on back with fins - :15 rest
100 – kick on left side with fins - :10 rest
100 – kick on right side with fins - :10 rest
100 – kick on front with boards and fins - :10 rest
400 yards
2200 cumulative yards
Pull the below set with paddles and buoy. Swim the shorter distances at a very fast pace and the longer distances at a more moderate pace. Take :10 rest after each distance.
25 – 50 – 75 – 100 – 75 – 50 – 25
400 yards
2600 cumulative yards
200 easy
Longer Workout*
Warm Up:
200 free
100 back
100 breast
100 scull of your choice
400 IM 25 kick/50 drill/25 swim of each stroke
4 x 25 – one of each stroke, build
1000 yards
Main set:
4 x 100 free – descend (get faster with each one) - :10 rest
4 x 50 free – all hard - :15 rest
3 x 100 back – descend - :10 rest
3 x 50 back – all hard - :15 rest
2 x 100 breast – 1st one moderate, 2nd one hard - :10 rest
2 x 50 breast – all hard - :15 rest
1 x 100 fly – build within the 100 – maintain your stroke - :10 rest
1 x 50 fly – hard
Easy 100 recovery
1600 yards
2600 cumulative yards
200 – kick on back with fins - :15 rest
150 – kick on left side with fins - :10 rest
150 – kick on right side with fins - :10 rest
75 – kick on front with boards and fins - increase the speed - :10 rest
50 – kick on front with boards and fins- even faster - :10 rest
25 – kick on front with boards and fins - all out! - :10 rest
650 yards
3250 cumulative yards
Pull the below set with paddles and buoy. Swim the shorter distances at a very fast pace and the longer distances at a more moderate pace. Take :10 rest after each distance.
25 – 50 – 75 – 100 – 150 – 200 – 150 – 100 – 75 – 50 – 25
1000 yards
4250 cumulative yards
100 scull on back – 8 pool push-ups on the side of the pool
100 pull - no paddles/no buoy – just let your legs hang – get out and do 10 push-ups on the deck
100 swim your choice, build within each 25 – get out and do 12 cruncher sit-ups on the deck
50 sprint off the block all out, your choice of stroke
350 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.
