Professional Swim Workouts by Professional Swim Coaches
T2 Aquatics – Big Ladder

T2 Aquatics – Big Ladder

This workout is an excellent conditioning challenge!

Thursday May 9, 2013 – PM

4×200 Free (230) – 50R 50L 100 Negative Split
8×100 Kick-Drill x50 (130) – 2 of each; Breast on (145)
16×50 Free-Stroke x25 (45) — Stroke = 4 of each

100 Free (110)
200 Free IM (225)
300 Free (330)
400 Free IM (450)
500 Free (550)
600 Free IM (715)
800 Free (920)
600 Free IM (705)
500 Free (540)
400 Free IM (440)
300 Free (320)
200 Free IM (215)
100 Free (1)

200 easy

WORKOUT TOTAL: 7600

Additional Comments:
Have fun with this one! Make sure the intervals are tough enough on the way up the ladder. If the intervals are too easy the athlete will feel relatively good and swim too hard with a pulse that is unsustainable. The set is too long to take it out too hard. Viewing the set as a broken, descended 5000 is the best way to approach it.

This free workout was provided by T2 Aquatics Head Coach Paul Yetter.


If you would like to access the downloadable PDF file, you have to become a ProSwimWorkouts member (no charge for free workouts).


About Paul Yetter

Paul Yetter became NBAC’s Head Senior Coach in November 2016. Prior to the Fall of 2016, Paul was the Head Coach of T2 Aquatics (Naples, FL 2010-2016). [Read Bio]

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