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SwimDistance

Up-and-Down Ladder

50 · 100 · 150 · 200 relaxed, 50 easy, 200 · 150 · 100 · 50 hard

Time
≈35 min
Hard
≈8:46
in zones 4–5
Difficulty
HardDifficulty 3 of 5 — Hard

What we typed

25 m pool. Warm up 400 easy. 50 freestyle moderate, 30 s rest. 100 freestyle moderate, 30 s rest. 150 freestyle moderate, 30 s rest. 200 freestyle moderate, 30 s rest. 50 easy, 30 s rest. 200 freestyle hard, 30 s rest. 150 freestyle hard, 30 s rest. 100 freestyle very hard, 30 s rest. 50 freestyle all out. Cool down 200 easy.

Fit File Forge built the steps below from these words — the same steps your watch gets.

Describe your own

The session

19 steps

25 m pool

Warm up

400 mEasyZ2

SwimFreestyle

50 mModerateZ3

Rest

30 secZ1

SwimFreestyle

100 mModerateZ3

Rest

30 secZ1

SwimFreestyle

150 mModerateZ3

Rest

30 secZ1

SwimFreestyle

200 mModerateZ3

Rest

30 secZ1

Swim

50 mEasyZ2

Rest

30 secZ1

SwimFreestyle

200 mHardZ4

Rest

30 secZ1

SwimFreestyle

150 mHardZ4

Rest

30 secZ1

SwimFreestyle

100 mVery hardZ5

Rest

30 secZ1

SwimFreestyle

50 mAll outZ5

Cool down

200 mEasyZ2

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.

Scaled version

25 · 50 · 75 · 100 up, then back down.

Build the scaled version in Forge

About this session

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.

Related workouts

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Garmin and Garmin Connect are trademarks of Garmin Ltd. or its subsidiaries. Zwift is a trademark of Zwift, Inc.; Fit File Forge isn't affiliated with Zwift. Athletes and coaches named here don't endorse Fit File Forge.