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One-Hour Workout: Individual Medley Ladder

  • By Jené Shaw
  • Published Mar 18, 2014

Every Tuesday we’ll feature a different coach’s workout you can complete in 60 minutes (or less!).

This week’s swim workout comes from Atlanta-based coach Andrew Shanks (@wvutri), who is pursuing his Masters in Exercise Science at George State and works for Dynamo Multisport. He says this 3800 IM ladder might be a tad over an hour, and feel free to adjust rest as needed. “If your stroke work is weak, feel free to wear fins during the 12×50 and 6x100s,” Shanks advises.

RELATED: Advantages To Learning New Strokes In The Pool

IM Ladder

FL = Butterfly
BK = Backstroke
BR = Breaststroke
FR = Freestyle
IM = Individual medley, the above strokes in order

Warm-up
300 swim
4×150 w/ fins (50 kick, 50 drill, 50 swim)

Main Set
12×25 on 30″ (Alternate #1: fast, #2-3: easy)
12×50 on 50–55″ as:
-#1: FL/BK
-#2: BK/BR
-#3: BR/FR
-#4: Easy FR
(Repeat the above three times, descend the stroke work by round. #4 is ALWAYS easy)

900 pull with 1 min rest
- On every 4th 25, push the effort

6×100 as:
- 2x: BK/FR on 1:40
- 2x: BR/FR on 1:50
- 2x: IM @ 80–85% on 2:00

6×50 on 1:00 (odds fast, evens easy)

Cool-down
100 kick
100 easy swim

More one-hour workouts.

FILED UNDER: Swim / Training TAGS:

Jené Shaw

Jené Shaw

Jené Shaw is a senior editor at Triathlete magazine, a four-time Ironman finisher and a USAT Level 1 certified coach

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