Easy-Day Ladder with a Backstroke Finish

A 2800m aerobic ladder — short version with a backstroke twist on the descents. 2800m, about 57 minutes. Free swim workout with Garmin export.

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 57 minutes. Blocks: 300m Easy 300 m zone: GA1 Easy free, find your rhythm.. 500m Pull 500 m zone: GA1 Buoy + paddles, patient catch.. 300m Kick 300 m zone: GA1 Flutter kick on the side, fins on.

Wake the legs.. Rest 30 seconds. 600m Aerobic 600 m zone: GA1 CSS+13 Easy steady freestyle.. Rest 60 seconds. 400m Aerobic 400 m zone: GA1 CSS+10 A touch quicker freestyle.. Rest 45 seconds. 200m Backstroke 200 m zone: GA1 Hard, controlled by stroke Smooth backstroke — open the chest, relax.. Rest 45 seconds. 100m Backstroke 100 m zone: GA1 Hard, controlled by stroke Last rung, easy back..

Rest 30 seconds. 400m Cooldown 400 m zone: ReKom Easy free, long strokes home.. 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.