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Workouts

One-Hour Workout: Monthly Swim Ladder

Use this swim ladder to test your fitness and improvement over time.

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This week’s swim workout comes from Dan Graovac, a USAT Level I coach and the owner of Boston-based GForce Multisport. “I like to give my athletes a swim ladder to test their fitness and improvement over time,” Graovac says. “After an initial warm-up, the main set includes a timed swim ladder of approximately 1 mile. Do this once a month and compare total time for the ladder. If you are improving you should be getting faster each time you repeat the ladder.”

RELATED: What Are The Best Test Sets For Swimming?

Monthly Swim Ladder

Warm-up:
800 total as:
200 easy swim
200 kick with no fins
200 easy swim
200 pull

Main Set:
Swim ladder (in yards followed by rest in seconds)
25 :05
50 :10
75 :10
100 :10
125 :15
150 :15
175 :20
200 :25
175 :20
150 :20
125 :20
100 :20
75 :25
50 :25
25 DONE!

Cool-down:
As needed

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