This session is built around learning how to control your effort as distances rise and fall. The ladder format challenges you to adjust your pacing, stay composed through the longer middle reps, and then sharpen back up as the distances shorten again. It’s a great way to develop awareness, rhythm, and the ability to change gears without losing form. Focus on swimming smoothly, managing your effort across each step of the ladder, and finishing each rep feeling in control rather than spent.
Each Saturday I will post a Swim Session, and most weeks 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.
Read this article here for an explanation of Swim Intensity.
Option A
- 400 WU;
- 6x 50 Drill/Swim;
- 100 – 200 – 300 – 200 – 100 20RI;
- 200 CD (1,800)
Option B
- 500 WU;
- 6x 50 Drill/Swim;
- 2x (100 – 200 – 300 – 200 – 100 20RI);
- 200 CD (2,800)
Option C
- 600 WU;
- 6x 50 Drill/Swim;
- 3x (100 – 200 – 300 – 200 – 100 20RI);
- 300 CD (3,800)
For the Warm Up (WU) start with 400m (Option A), 500m (Option B) or 600m (Option C) of mixed swimming, include a range of strokes. During the warm-up feel free to stop and stretch as needed. It doesn’t need to be a continuous swim.
Next up is a drill set. There are six (Option A) or twelve (Options B & C) 50m Drill/Swim repetitions. This 50m is done continuously with the first 25m done as a drill before going straight into the final 25m of regular swimming. Pause after each rep and have a short rest while you focus and mentally prepare for the next drill. Here are some drills that you can include in your programme. Complete each drill once through for Option A, and twice times through for Options B & C.
The main set is made up of five sub-reps: 100m; 200m; 300m; 200m; and 100m all with a twenty-second Rest Interval (RI) after each rep. Option A does one set, Option B completes two sets; and Option C completes three sets.
Complete the workout with a 200m (Options A & B) or 300m (Option C) Cool Down (CD). Unlike the previous sets which have to be freestyle, the Cool Down (CD) (like the Warm Up (WU)) 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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