Minnow workout: ladder

1. Warm-up (easy 200)

2. Ladder up

• 50 (swim at a comfortable pace; you will try to keep the same pace in each of the succeeding steps, which will be harder as the steps get longer); rest 15 seconds
• 100 (keep the same pace as you did in the 50); rest 30 seconds
• 200 (keep the same pace as you did in the 50 & 100); rest 45 seconds
• 400 (keep the same pace as before); rest 60 seconds

3. Kick set

• 4 x 100
  • on the 1st and 3rd lap of each 100, kick any stroke you want with or without a kickboard; on the 2nd and 4th laps of each 100, kick as much of the lap underwater as you can; this will work both the front and back of your legs

4. Ladder down

• 400 (swim harder and faster than you did in the Ladder Up at the start; pick up the pace with each step so the last 50 is an all-out sprint); rest 60 seconds
• 200, then rest 60 seconds
• 100, then rest 60 seconds
• 50, then rest 60 seconds

5. Warm-down (easy 200)