How to do a Ladder Workout in Swimming
Proper swim training should include sets of repeated distance intervals at a variety of different speeds and distances.The "ladder" workout is an easy way to incorporate speed and endurance swim workouts into one easy package.
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Instructions
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How to do a Ladder Workout in Swimming
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First determine the amount of distance you'll be doing in your total swim workout. As a rule, make the ladder equal 1/3 to 1/2 of the total yardage. The other portions should be devoted to warmups, drills, and kicking.
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Once you've determined the distance you'll be covering in your ladder, split the distance up into intervals ranging from 50 to 400 yards -- these will vary depending upon the total distance. For example, if you decide to cover 1000 yards in your ladder, split it up in this order: 50 yards, 100 yards, 100 yards, 250 yards, 250 yards, 100 yards, 100 yards, 50 yards. This equals 1000 yards.
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Set a time goal for each of the yardage intervals. This should be about 5-10% slower than you could swim each distance as a stand-alone one-time sprint. Then set a rest interval between each segment. Typically, 15-30 seconds is good.
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Swim your ladder workout, using the stroke of your choice. For most swimmers, this is free-style. Record your times for future reference and so you can track your progress.
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Tips & Warnings
You can mix up the interval distances to accommodate your training needs. For example, if you're swimming longer distances, emphasize the longer intervals. If you're trying to build speed, do more short intervals.
Mix up your workouts by adding in fins, paddles, and pull buoys -- these allow you to emphasize different aspects of your swimming and work different muscle groups.
