Professional Swim Workouts by Professional Swim Coaches
NTC Aquatics – IM Ladder

NTC Aquatics – IM Ladder

Practice this morning was designed with a couple of goals in mind: hold technique to the highest standard and also experience some difficulty while adjusting to long course swimming.

I remember doing this set way back when I swam for the legendary Coach Jack W Nelson at the Fort Lauderdale Swim Team. Coach Nelson was notorious for doing ladders but they were fun and challenging. This is no different, have fun and enjoy. We certainly challenged our student athletes with this set today!

Warm Up:
400 FR / 4×100 IM / 4×50’s Choice.

10×50’s @ 1:00 Mix Strokes, working on underwaters and breakouts.

Pre Set:
5 x 100’s Free @ 1:20 Desc 1-5

Main Set:
100 FR @ 1:15
100 FLY FAST @ 1:30
100 FR @ 1:15
200 BK FAST @ 3:00
100 FR @ 1:15
300 BR FAST @ 4:30
100 FR @ 1:15
400 FR FAST @ 5:00
100 FR @ 1:15
500 (400IM + 100 FR) FAST @ 7:30
100 FR @ 1:15
10×50’s FLY FAST @ 50′
100 FR @ 1:15
8×50’s BACK FAST @ 45′
100 FR @ 1:15
6×50’s BR FAST @ 50′
100 FR @ 1:15
4×50’s FR FAST @ 45′
100 FR @ 1:15
2×50’s FLY FAST @ 50′
100 FR @ 1:15

100-200-300-400-400-300-200-100 @ 1:30 BASE
DPS (distance per stroke) and reducing the number of strokes per lap

Warm Down:
300 Easy


Additional Comments
This was a great way to end up the week with our Senior, International Group at NTC Aquatics. We took advantage of Spring Break and got some solid training done looking forward to this summer.

This free workout was provided by NTC Aquatics Head Coach Ozzie Quevedo.

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

About Ozzie Quevedo

Ozzie Quevedo is in his first season as an assistant coach at Florida State. Quevedo comes to FSU after serving as an assistant coach at Auburn. [Full Bio]

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