
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)