{"id":151726,"date":"2015-09-23T14:58:07","date_gmt":"2015-09-23T21:58:07","guid":{"rendered":"http:\/\/www.swimmingworldmagazine.com\/news\/?p=151726"},"modified":"2015-12-16T08:18:40","modified_gmt":"2015-12-16T15:18:40","slug":"swim-training-set-of-the-week-distance-free-ladder-set","status":"publish","type":"post","link":"https:\/\/www.swimmingworldmagazine.com\/news\/swim-training-set-of-the-week-distance-free-ladder-set\/","title":{"rendered":"Swim Training Set Of The Week: Distance Free Ladder Set"},"content":{"rendered":"

This is the first edition of Swimming World\u2019s Swim\u00a0Training Set of the Week<\/strong> features a demanding distance free ladder set.<\/p>\n

The beauty of this set is that it offers coaches flexibility with the primary focus. The workout can be done as a 500 or 1650 pace set (or both). It\u2019s a grueling, fast-paced challenge that doesn\u2019t allow for much rest. The recovery that is offered can be in the form of a :30-:60 rest or a 50-100 easy. Don\u2019t give too much rest during the recovery; otherwise it diminishes the purpose of the set.<\/p>\n

Ladder Set:<\/em><\/strong><\/p>\n

1 x 100 free\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0 1:00\/1:05\/1:10\/1:15<\/em><\/p>\n

1 x 100 pace\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0 1:00\/1:05\/1:10\/1:15<\/em><\/p>\n

Recovery<\/em><\/strong><\/p>\n

2 x 100 free\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0 1:00\/1:05\/1:10\/1:15<\/em><\/p>\n

1 x 200 pace \u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0 2:00\/2:10\/2:20\/2:30<\/em><\/p>\n

Recovery<\/em><\/strong><\/p>\n

3 x 100 free\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0 1:00\/1:05\/1:10\/1:15<\/em><\/p>\n

1 x 300 pace\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0 3:00\/3:15\/3:30\/3:45<\/em><\/p>\n

Recovery<\/em><\/strong><\/p>\n

4 x 100 free\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0 1:00\/1:05\/1:10\/1:15<\/em><\/p>\n

1 x 400 pace\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0 4:00\/4:20\/4:40\/5:00<\/em><\/p>\n

Recovery<\/em><\/strong><\/p>\n

1 x 500 FAST<\/em><\/p>\n

Go Back up ladder (no 500 free)<\/em><\/span><\/p>\n

Note: Intervals can be adjusted for age and ability, and only going down the ladder is a great set for younger age groupers relatively new to training the 500 free.<\/p>\n

The 100s allow the swimmers to build their aerobic endurance. The idea is to make them by :05-:08 seconds and find a groove. As the set continues, these 100s do become taxing, which makes hitting the pace that much harder. In fact, the set is almost designed for failure. If they\u2019re able to nail pace during the entire set, they\u2019re having a stellar day.<\/p>\n

Pace training for distances longer than 100 yards gives the swimmers a greater opportunity to learn the kinks of their distance training. The 200, 300, and 400 paces are perfect for mastering the 500 and 1650.<\/p>\n

The 500 fast is a gut-wrenching test where the swimmers should be within striking distance of their best 500 times. Then, after a quick recovery, you climb back up the ladder starting with a 400 pace.<\/p>\n

Done correctly, this set has a fairly high degree of difficulty. It can effectively challenge your top distance swimmers and aid in the development of any up-and-coming D-freestylers.<\/p>\n","protected":false},"excerpt":{"rendered":"

This is the first edition of Swimming World\u2019s Swim\u00a0Training Set of the Week features a demanding distance free ladder set. The beauty of this set is that it offers coaches<\/p>\n","protected":false},"author":60,"featured_media":118812,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_monsterinsights_skip_tracking":false,"_monsterinsights_sitenote_active":false,"_monsterinsights_sitenote_note":"","_monsterinsights_sitenote_category":0,"_jetpack_memberships_contains_paid_content":false,"footnotes":"","jetpack_publicize_message":"","jetpack_publicize_feature_enabled":true,"jetpack_social_post_already_shared":false,"jetpack_social_options":{"image_generator_settings":{"template":"dois","enabled":false},"version":2}},"categories":[3,18,56101],"tags":[54082,54080,54081,54570],"class_list":["post-151726","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-featured","category-coaches-education","category-set-of-the-week","tag-aerobic-endurance","tag-distance-freestyle","tag-pace-set","tag-swim-training"],"jetpack_publicize_connections":[],"yoast_head":"\r\nSwim Training Set Of The Week: Distance Free Ladder Set - Swimming World<\/title>\r\n<meta name=\"description\" content=\"This edition of Swimming World\u2019s Swim Training Set of the Week features a demanding distance free ladder set. 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