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  • The Ladder Challenge Copia 7

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    Manuel Lr
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    This workout consists of 11 sets of progressively longer and faster freestyle swims totaling 3,050 meters. The sets begin with longer, easier swims and transition to shorter, faster intervals with 2 minutes of rest between each set. The goal is to build endurance while increasing intensity over the course of the 90-minute session.

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    This workout consists of 11 sets of progressively longer and faster freestyle swims totaling 3,050 meters. The sets begin with longer, easier swims and transition to shorter, faster intervals with 2 minutes of rest between each set. The goal is to build endurance while increasing intensity over the course of the 90-minute session.

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

    The Ladder Challenge Copia 7

    Uploaded by

    Manuel Lr
    This workout consists of 11 sets of progressively longer and faster freestyle swims totaling 3,050 meters. The sets begin with longer, easier swims and transition to shorter, faster intervals with 2 minutes of rest between each set. The goal is to build endurance while increasing intensity over the course of the 90-minute session.

    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

    3,050m

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

    Warm Up

    Main Set

    Warm Down

    Total
    Time

    Endurance

    90 Minutes

    Beginner

    Exercise

    Reps

    Instructions & Tips

    Freestyle

    1 x 200m

    Coach Tip: If you are new to the pool or need a


    refresher course, check out Speedo's Beginner
    Fitness Swim Tips.

    Freestyle Kick

    1 x 400m

    Alternate each 50 between swim and kicking with


    kickboard

    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 2min

    Freestyle

    12 x 50m

    (fast: hold time, stroke count & tempo) rest 2min

    Freestyle

    8 x 25m

    (fast: hold time, stroke count & tempo) rest 2min

    Freestyle

    6 x 50m

    (fast: hold time, stroke count & tempo) rest 2min

    Freestyle

    4 x 25m

    (fast: hold time, stroke count & tempo) rest 2min

    10

    Freestyle

    2 x 50m

    (fast: hold time, stroke count & tempo) rest 2min

    11

    Easy Freestyle

    1 x 300m

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