Ladder 50 to 250 m with Four Faster 50s
A ladder that climbs from 50 m to 250 m at steady pace, followed by four faster 50s, for swimmers building toward longer swims.
- Duration
- 41 minestimated
- Distance
- 1,750 m
- Effort
- 44
- Level
- Beginner
- Focus zone
- Endurance
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-upEndurance Kick with board, easy | 50 m | 62-74% CSS pace |
| 2.2 | Rest | 15 s | |
| 3 | IntervalEndurance 50, steady | 50 m | 85-92% CSS pace |
| 4 | Rest | 20 s | |
| 5 | IntervalEndurance 100, steady | 100 m | 85-92% CSS pace |
| 6 | Rest | 20 s | |
| 7 | IntervalEndurance 150, steady | 150 m | 85-92% CSS pace |
| 8 | Rest | 30 s | |
| 9 | IntervalEndurance 200, steady | 200 m | 85-92% CSS pace |
| 10 | Rest | 30 s | |
| 11 | IntervalEndurance 250, steady, top of the ladder | 250 m | 85-92% CSS pace |
| 12 | Rest | 1 min | |
| 13 | RecoveryRecovery Easy freestyle | 100 m | 75-85% CSS pace |
| 4 ×Repeat these steps | |||
| 14.1 | IntervalTempo Faster, but smooth | 50 m | 92-96% CSS pace |
| 14.2 | Rest | 20 s | |
| 15 | Cool-downRecovery Easy, mix strokes | 200 m | 75-85% CSS pace |
About this workout
This 1750 m session climbs a ladder of 50, 100, 150, 200 and 250 m at a steady pace, with rest that grows from 20 to 30 seconds. After an easy 100, four faster 50s finish the main work. The ladder builds the ability to swim further without stopping, and the 50s add a little speed at the end.
Choose a pace for the first 50 that you can hold for 250 m. That usually feels slower than you want at the start. Keep the same rhythm on every step of the ladder. The 250 at the top is the long one, so focus on relaxed breathing and a steady kick. On the 50s afterwards, swim a little faster but stay smooth.
For beginners who swim 200 m without a break and want to reach 400 m. Next steps are a ladder to 300 m or a second ladder in the same session.
Tips
- Breathe every three strokes on the ladder if you can, it keeps the stroke balanced.
- Break the 250 into five 50s in your head.
- Push off and glide for a moment on every wall to save energy.
Good forPoolGeneral fitness
Season phaseBaseAny time