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.

Things You'll Need

  • Swimming pool
  • Swim paddles (opt.)
  • Pull buoy (opt.)
  • Swim fins (opt.)
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Instructions

  1. How to do a Ladder Workout in Swimming

    • 1

      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.

    • 2

      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.

    • 3

      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.

    • 4

      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.