top of page

Aerobics Series

Session 92: (4 Ladders)


1st Ladder (Upladder)

100 swim (choice)

150/200 kicks (choice)

200/300 drills (IMO)

300/400 pull (pads & buoy) Fr

2nd Ladder (Downladder) Ba or Fly

M2 w/fins

100 RI: 1:00

75 RI: 45s

50 RI: 30s

25

3rd Ladder (Upladder)

100 swim (choice)

150/200 kicks (choice)

200/300 drills (IMO)

300/400 pull (pads & buoy) Fr

4th Ladder (Downladder) Fr

M2 w/fins

100 RI: 1:00

75 RI: 45s

50 RI: 30s

25


Swim down 100 choice

4 views0 comments

Recent Posts

See All

Workout 154: 29 Oct 2021 400 mix > 100 swim choice > 100 zipper drill > 100 back kicks > 100 swim choice 6 x 200 RI:20 #1-2: 50 Br Drills 50 Br Swim #3-4: Fr Pull (pads & buoy) #5-6: 100 IM drills

Workout 153: 27 Oct 2021 5 x 100 mix RI:15 (O: Swim, E: kicks) choice 6 x 50 Fr zipper drill RI:15 (fins) 8/10 x 100 Pull (Pads & Buoy) #1-3/4: Fr Descend RI:20 #4/5: Br Easy 12 x 50 swim @ 1:

World Swim Day Workout 23 Oct 2021 Warmup • 1×300 Freestyle Easy • 8×50 Kick RI:15 (O: Fr, E: no Fr) Pre-Set • 4×50 Freestyle Zipper Drill (fins) RI:15 Main Set • 4/6×150 Pull @ 3:00 (pads & buo

bottom of page