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  • The Ladder Challenge Copia 3

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    Manuel Lr
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    The document outlines coach Dave Gibson's 90-minute advanced endurance swim workout consisting of 11 sets totaling 4,900 meters. The sets progress from longer slower swims to shorter faster intervals, with instructions to focus on time, stroke count, and tempo during the faster repetitions.

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    The document outlines coach Dave Gibson's 90-minute advanced endurance swim workout consisting of 11 sets totaling 4,900 meters. The sets progress from longer slower swims to shorter faster intervals, with instructions to focus on time, stroke count, and tempo during the faster repetitions.

    Copyright:

    © All Rights Reserved
    Download as PDF, TXT or read online from Scribd
    Flag for inappropriate content
    Download as pdf or txt
    18 views1 page

    The Ladder Challenge Copia 3

    Uploaded by

    Manuel Lr
    The document outlines coach Dave Gibson's 90-minute advanced endurance swim workout consisting of 11 sets totaling 4,900 meters. The sets progress from longer slower swims to shorter faster intervals, with instructions to focus on time, stroke count, and tempo during the faster repetitions.

    Copyright:

    © All Rights Reserved
    Download as PDF, TXT or read online from Scribd
    Flag for inappropriate content
    Download as pdf or txt
    of 1

    THE LADDER CHALLENGE

    4,900m

    Up the intensity with coach Dave Gibson's progressively longer swims followed
    by progressively faster sets.
    Set

    Warm Up

    Main Set

    Total
    Time

    Endurance

    90 Minutes

    Advanced

    Exercise

    Reps

    Instructions & Tips

    Freestyle

    1 x 200m

    Freestyle Kick

    1 x 400m

    Freestyle

    1 x 200m

    Freestyle

    8 x 50m

    Repeat the pattern - descend 1-3, one easy

    Freestyle

    10 x 25m

    (fast: hold time, stroke count & tempo) rest 1min

    Freestyle

    12 x 50m

    (fast: hold time, stroke count & tempo) rest 1min

    Freestyle

    8 x 25m

    (fast: hold time, stroke count & tempo) rest 1min

    Freestyle

    6 x 50m

    (fast: hold time, stroke count & tempo) rest 1min

    Freestyle

    4 x 25m

    (fast: hold time, stroke count & tempo) rest 1min

    10

    Freestyle

    2 x 50m

    (fast: hold time, stroke count & tempo) rest 1min

    11

    Easy Freestyle

    1 x 200m

    Alternate each 50 between swim and kicking with


    kickboard

    x2

    Warm Down

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