Wisely Paced Ladder: 2000
200 warm up – swim it easy.
6x50s w/ 15 seconds rest – strive for body length right from the push off. Stretch out long from tips of fingers to toes. Reach for that complete length in every stroke.
200 – swim moderate in pace for the first 100 then a hair faster for the next 100
300 – now swim moderate in pace for the first 150 and a hair faster for the next 150
400 – now “negative split” this chunk by swimming the fist 200 easy and the next 200 faster
300 – break this one into 100 easy, 100 moderate, 100 fast.
200 – 50 easy this time and 100 fast.
100 cool down
6x50s w/ 15 seconds rest – strive for body length right from the push off. Stretch out long from tips of fingers to toes. Reach for that complete length in every stroke.
200 – swim moderate in pace for the first 100 then a hair faster for the next 100
300 – now swim moderate in pace for the first 150 and a hair faster for the next 150
400 – now “negative split” this chunk by swimming the fist 200 easy and the next 200 faster
300 – break this one into 100 easy, 100 moderate, 100 fast.
200 – 50 easy this time and 100 fast.
100 cool down
