Down Ladder 300 to 50 m, Faster as It Gets Shorter
A ladder that drops from 300 m to 50 m in steps of 50, with the pace rising as the swims get shorter, finishing with a fast 50.
- Duration
- 38 minestimated
- Distance
- 1,750 m
- Effort
- 46
- Level
- Beginner
- Focus zone
- Tempo
Your values
Targets relative to your threshold values. Enter your values to see absolute numbers.
100% is your threshold pace. Higher values are faster, lower values are slower.
| # | Step | Length | Target |
|---|---|---|---|
| 1 | Warm-upEndurance Easy freestyle | 300 m | 85-92% CSS pace |
| 4 ×Repeat these steps | |||
| 2.1 | Warm-upRecovery 25 catch-up drill, 25 swim | 50 m | 75-85% CSS pace |
| 2.2 | Rest | 15 s | |
| 3 | IntervalEndurance 300, steady | 300 m | 85-92% CSS pace |
| 4 | Rest | 30 s | |
| 5 | IntervalTempo 250, a little faster | 250 m | 91-94% CSS pace |
| 6 | Rest | 30 s | |
| 7 | IntervalTempo 200, faster again | 200 m | 92-96% CSS pace |
| 8 | Rest | 30 s | |
| 9 | IntervalSweet spot 150, firm | 150 m | 96-99% CSS pace |
| 10 | Rest | 20 s | |
| 11 | IntervalThreshold 100, strong | 100 m | 99-102% CSS pace |
| 12 | Rest | 20 s | |
| 13 | IntervalVO2max 50, fast | 50 m | 103-108% CSS pace |
| 14 | Cool-downRecovery Easy, mix strokes | 200 m | 75-85% CSS pace |
About this workout
This ladder runs downward, 300, 250, 200, 150, 100 and 50 m, and the pace rises with each step. The 300 is steady, the middle steps get firmer, and the last 50 is fast. Rest is 30 seconds after the longer swims and 20 seconds after the shorter ones. The main set adds up to 1050 m and the session to 1750 m.
Starting with the longest swim when you are fresh makes the set friendly for beginners, and the shorter swims at the end are easier to swim faster. The challenge is to really change speed. Use the first 300 to settle into a relaxed rhythm, then add a little tempo on each step. The 100 should feel strong and the 50 clearly fast.
For beginners who can swim 300 m without stopping. To progress, start the ladder at 400 m or swim a second, shorter ladder from 200 m down.
Tips
- Note your pace per 100 on the 300 and try to beat it on every step after.
- Kick a bit more on the shorter swims to support the faster arms.
- Rest with your face out of the water and breathe deeply.
Good forPoolGeneral fitness
Season phaseBaseBuild