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Workouts

One-Hour Workout: The Everything Swim Ladder

This swim set has a little bit of everything—freestyle, stroke, kick and pull.

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Every Tuesday we’ll feature a different coach’s workout you can complete in 60 minutes (or less!).

This week’s swim workout comes from coach Stephanie Liles of TriAttic in Tallahassee, Fla. “I like this set because it has a little bit of everything (freestyle, stroke, kick and pull),” Liles says. “The main set is 2000 yards and it goes by pretty quick. I think it is important for triathletes to mix in other swim strokes other than freestyle into their swim workouts because they will bring in variety and technique that can transfer to the other swim strokes. Swimming all four strokes can also build and balance your shoulder and back muscles, and will help lessen your risk of overuse swimming injuries.”

RELATED: Is There Any Benefit To Learning Other Strokes?

The Everything Ladder

Note: Think of the main set as 4, 3, 2, 1 and 1, 2, 3, 4.

Warm-up:
5×100 (25 drill/75 free) with 15 seconds rest between each 100

Main Set:
4×50 Freestyle moderate with 5 seconds rest between each 50
3×100 IM with 15 seconds between each 100
2×150 Free moderate, 20 seconds rest
1×200 IM Twitch (25 Fly, 25 Free; 25 Back, 25 Free; 25 Breast, 25 Free; 25 Free, 25 Free)
Rest 1 min
1×200 pull hard with 30 seconds rest
2×150 IM Twitch (25 Fly, 25 Free; 25 Back, 25 Free; 25 Breast, 25 Free)
3×100 Free hard, 10 seconds rest
4×50 kick, 10 seconds rest.

Cool-down:
300 easy

Total Yards = 2800

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