Swimming · Distance
UP-AND-DOWN LADDER
50 · 100 · 150 · 200 relaxed, 50 easy, 200 · 150 · 100 · 50 hard
WHAT IT TRAINS
Pacing discipline and speed on the way down, when the swims get shorter.
WHO IT'S FOR
All club swimmers and triathletes.
HOW TO DO IT
- 01Warm up 400.
- 0250, 100, 150, 200 relaxed with ~30 seconds' rest. 50 easy.
- 03200, 150, 100, 50 hard, faster as they get shorter, ~30 seconds' rest.
- 04Cool down 200.
SCALED VERSION
25 · 50 · 75 · 100 up, then back down.
Build the scaled version in Forge →TARGETS THAT FIT YOU
Swims use Garmin's effort levels (easy, moderate, hard, all out…). Send-offs listed as clock times are the original, elite intervals — scale them to leave yourself the rest the set intends.
THE WORKOUT, STEP BY STEP
SWIMMING
Up-and-Down Ladder
50 · 100 · 150 · 200 relaxed, 50 easy, 200 · 150 · 100 · 50 hard · Fit File Forge Workout Library: www.fitfileforge.com/workouts/library/up-and-down-ladder
WARMUP400 mTarget: Swim instruction: Easy
easy
MAIN50 mTarget: Swim instruction: ModerateFREESTYLE
moderate
REST30 sec rest
MAIN100 mTarget: Swim instruction: ModerateFREESTYLE
moderate
REST30 sec rest
MAIN150 mTarget: Swim instruction: ModerateFREESTYLE
moderate
REST30 sec rest
MAIN200 mTarget: Swim instruction: ModerateFREESTYLE
moderate
REST30 sec rest
MAIN50 mTarget: Swim instruction: Easy
easy
REST30 sec rest
MAIN200 mTarget: Swim instruction: HardFREESTYLE
hard
REST30 sec rest
MAIN150 mTarget: Swim instruction: HardFREESTYLE
hard
REST30 sec rest
MAIN100 mTarget: Swim instruction: Very HardFREESTYLE
very hard
REST30 sec rest
MAIN50 mTarget: Swim instruction: All OutFREESTYLE
all out
COOLDOWN200 mTarget: Swim instruction: Easy
easy
RELATED WORKOUTS
- SwimmingDistanceDifficulty 5 of 5 — Elite
Gregg Troy Distance Cascade
3–5 rounds: 500 · 400 · 300 · 200 · 1–5 × 100, each faster
1 h 30Inspired by Gregg Troy - SwimmingRace-specificDifficulty 4 of 5 — Very hard
Broken 200
4 × 50 at 200 race pace, 10–20 s between
40 min
NOT HERE? DESCRIBE IT.
Type any session the way you'd tell a training partner — Forge turns it into a Garmin workout in seconds, and your coach can plan the weeks around it.
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