Two rounds of a 50-to-200 build ladder

Total distance

4,350 m

Estimated time

1 h 35 min

Focus: Two rounds of a ladder: building 50s, IM 75s, easy/sprint 100s, building 150s and a 200 held at the same pace.

Warm-up (1,200 m, 29 min)

400 (100 free/ 100 choice) on 1 min rest

6 x 100 (drill/pull/ kick) on 2:00, 2:30

8 x 25 IM (easy/sprint) on 45, 50

Main set (3,000 m, 1 h 1 min)

2 rounds:

8 x 50 build on 50, 1:00 (4 free/4 choice)

4 x 75 IM on 1:45, 2:00

3 x 100 (50 easy/50 sprint) on 1:45, 2:00

2 x 150 build free on 2:30, 2:45

1 x 200 build free keep same pace on 4:00

Warm-down (150 m, 4 min)

50 free

50 back

25 KOB

25 scull

Workout from coach Kaliah, January 5, 2019.

Abbreviations in this workout

IM

Individual medley: fly, back, breast, free

KOB

Kick on back