Easy-Day Ladder with a Backstroke Finish

Easy-Day Ladder with a Backstroke Finish. A 2800m aerobic ladder — short version with a backstroke twist on the descents. Focus: endurance. Pool: 25 m. Total: 2800 m. About 53 minutes. Blocks: 300m Easy 300 m zone: GA1. 500m Pull 500 m zone: GA1. 300m Kick 300 m zone: GA1. Rest 30 s. 600m Aerobic 600 m zone: GA1. Rest 60 s. 400m Aerobic 400 m zone: GA1.

Rest 45 s. 200m Backstroke 200 m zone: GA1. Rest 45 s. 100m Backstroke 100 m zone: GA1. Rest 30 s. 400m Cooldown 400 m zone: ReKom. Open this workout in the free builder to customize reps, rest, zones, and export to PDF or Garmin. See every zone with the Swim Interval Calculator. Check pace and splits with the Swim Pace Calculator.