Swim Training

Saturday Swim Session: Two, Four, Six, Eight Swim Ladder

Endurance is a critical component of fitness for triathletes and long distance open water swimmers. The reps within this session replicate changes of pace within an open water swim race or triathlon. This is a great session for triathletes and open water swimmers to do to build their sustained speed.

Each week I will load three options up for you to do. Option A is for swimmers who are after a workout between 1,000 & 2,000 metres. Option B is for swimmers who are after a workout between 2,000 & 3,000m and Option C will be greater than 3,000m.

The inspiration for today’s workout comes from an article by Emma-Kate Lidbury on Triathlete.com, read the full article here.

The full workout is 4,000m in duration but shorter Options are achieved by not doing the full ladder.

  • 2x 100m 15-20sec RI WU;
  • 200m 15-20sec RI;
  • 4x 100m 15-20sec RI WU;
  • 400m 15-20sec RI;
  • 6x 100m 15-20sec RI WU;
  • 600m 15-20sec RI;
  • 8x 100m 15-20sec RI WU;
  • 800m CD (4,000m)

Start the workout with a Warm Up (WU) swimming two reps of 100m at an easy pace appropriate for a warm up. Take 15-20 second Rest Interval (RI) between reps and then swim a steady 200m non-stop. Take a 15-20 second Rest Interval (RI) before the next set.

The next set is made up of four, 100m reps. Swim these harder than the previous 100’s, still take a 15-20 second Rest Interval (RI) between reps and after the last rep swim 400m solidly (if this is your last set treat this as your Cool Down (CD)). Take another 15-20 seconds Rest Interval (RI) before the next set.

The next set is made up of six, 100m reps. Swim these harder than the previous 100’s, still take a 15-20 second Rest Interval (RI) between reps and after the last rep swim 600m solidly (if this is your last set treat this as your Cool Down (CD)). Take another 15-20 seconds Rest Interval (RI) before the next set.

The next set is made up of eight, 100m reps. Swim these harder than the previous 100’s, still take a 15-20 second Rest Interval (RI) between reps.

For the Cool Down (CD) swim 800m. Unlike the previous sets which have to be freestyle, the cool down (like the warm up) can be any stroke you wish to swim.  You can also stop and rest after any length.  I encourage you to stop and stretch during the cool down.

If you would like further advice feel free to contact me.

I am the Head Coach & Director of Qwik Kiwi Coaching.

I specialise in assisting first timers and recreational athletes to achieve their sporting goals. I can be contacted at coachray@coachray.nz and 021 348 729.

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If you would like further advice feel free to contact me.

I am the Head Coach & Director of Qwik Kiwi Coaching.

I specialise in assisting first timers and recreational athletes to achieve their sporting goals. I can be contacted at coachray@coachray.nz and 021 348 729.

Share this post so your friends can benefit as well.

Swim Sessions

The 20 Most Popular Swim Sessions from www.CoachRay.nz

With over 200 articles covering swim workouts published when this ebook came out, I condensed it down to the Top 20 most popular swim workouts. As viewed by people like you, the readers of my website.

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