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Mannie V.
Mannie V. Sendmail

Week of March 22nd Workout

posted about 3 years ago | Report

I feel so privileged to share this ladder workout (: Thanks for nominating it/me, Chio!

This workout got a little tough in the 1650 ladder, but you'll finally loosened up and the rest of the workout will be amazing!

100 free
400 drill IM

1650 free ladder (10 sec rest)
^ swim 11 laps, then 10, then 9, etc down to 1
350 free kick

100 drill IM
24x25 IMs (6 of each stroke)

200 swim choice (I choose to alternate 25 free & 25 breast)
200 swim free

This workout was originally only 3200yds, but I added the beginning warm up 100 free and ending cool down 200 free.

Hope everyone enjoys this set!! (:

xox - Mannie

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  • User_avatar Deleted User

    Only 3200 yards?????!!!??? Are you insane?? ;-)

    Let's see, drop the IM stuff since I can't butterfly to save my life. Drop the kick since I don't kick during a race. ;-) Gotta save them legs for the bike and run.

    So lets see what I have.

    100 warm
    500 skills
    1650 ladder (YES!!!!!!!!!)
    200 (free + breast)
    200 cool.

    = 2650. (Perfect)

    Thanks. I'll try it next week. Hopefully the pool will be open.

    posted about 3 years ago | Report

  • Chio
    Chio Sendmail

    Yah -- Mark finally gets his ladder set! Funny about saving the legs. I often get asked if I'm a triathlete because of my single-beat kick.

    I'm done with solo workouts for this week, but will do the ladder set erm... within the next two weeks. We get two weeks, right? :)

    posted about 3 years ago | Report

  • Mannie V.
    Mannie V. Sendmail

    Haha, Have fun with the ladder (:

    posted about 3 years ago | Report

  • Sarah K.
    Sarah K. Sendmail

    Yeah... that's way too long for me, too. I'm also terrible at butterfly and feel like a total moron doing it, even if I'm the only one in the pool. How about just a ladder for me? Okay... off to the gym I go!

    posted about 3 years ago | Report

  • User_avatar Deleted User

    Ok, Son #1 is now healthy. Son #2 is also healthy and now I am healthy so tomorrow we do this workout. Finally back to the pool. Can't wait to get wet. ;-)

    posted about 3 years ago | Report

  • Chio
    Chio Sendmail

    I passed out on the bus ride home and didn't have the chance to look at the entire workout before going to the pool... is my excuse for not wanting to do 24x25 IMs (6 of each stroke) :P

    As for the ladder, I gave myself 0:20 between each interval and threw in a little bilateral-breathing every 4th lap so I could keep track of the # of laps. The first three -- 11, 10, 9 -- were especially hard for me because you end up on the other side of the pool without your water bottle. 30 laps without a water stop?!!

    My splits and the rest of last night's workout can be found @ http://www.dailymile.com/people/OrientalBanana/entries/104310 . Looking forward to seeing how everyone else's ladder went :)

    I'm thinking of doing this set again next week. This time, with 0:15 between each interval... and a 2nd water bottle at the other end of the pool :)

    posted about 3 years ago | Report

  • User_avatar Deleted User

    I don't know if I did something wrong but I don't think I arrived at the same distances that you do for your ladder. I'll explain what I thought you meant and you can tell me how dumb I am and explain what I did wrong. ;-)

    11 x 50yrd out and back = 550yrds
    10 x 50 = 500
    9 = 450
    8 = 400
    7 = 350
    6 = 300
    5 = 250

    At this point you already have 2800 yrds and you still have 4, 3, 2, 1. to go.

    So at around the middle part of step 8 laps, my engineering brain kicked in and did the math and realized there was no way this was going to total 1650.

    So I ended up just doing 11-10-9-8.

    Please let me know what you meant.

    thanks

    posted about 3 years ago | Report

  • Chio
    Chio Sendmail

    So glad your engineering brain kicked in. The first scenario is just plain craziness!
    I understood the ladder set to be 11 laps, stop, 10 laps, stop ... 2 laps, stop, 1 lap. It adds up to 66 laps, which converts to 1650 SCY. I only figured this out after I made an Excel spreadsheet before I swam this set :P

    posted about 3 years ago | Report

  • User_avatar Deleted User

    I answered your comment but I'll repeat it here.

    For me a lap is out and back which is 25 yrds out, flipturn, and come back 25yrds for a total of 50. 50 x 11 laps = 550 yrds. Stop, 10 x 50 = 500, stop, repeat repeat repeat. It sounds like I should have counted lengths.

    11 lengths x 25 = 275
    10 lengths x 25 = 250
    etc
    etc...

    Which is much easier. ;-)

    Maybe I'll try this workout next week.

    posted about 3 years ago | Report

  • Chio
    Chio Sendmail

    For me, I always heard lap and thought lap and length could be used interchangeably. I didn't even know there was a difference between the two until a few years ago when my friend from the UK mentioned the same thing! We didn't know whether to chalk it up as difference based on location and/or swimming background.

    Should we do anything to avoid this type of mix-up in the future? :)

    posted about 3 years ago | Report

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