The “Sawtooth” Swim Ladder Workout

A great swim workout for triathletes is the “sawtooth” swim ladder shown in the graphic below. It is utilized in the Jan. 25 Dover Y Tri-swim Advanced and Intermediate workouts. I’d like to credit Master’s Coach Kent Hurst at the Dover YMCA for introducing me to this, though I did add the name “sawtooth” for

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Dover YMCA Tri-Swim Intermediate Group 2700 yd Workout – Jan. 25

Intermediate Group – 2700 yd workout Warmup – 400 yds 200 Freestyle 200 Kick Intermediate Set – 400 yds 8 x 50 @ 1:10 – Decreasing time Main Set–“Sawtooth Ladder”-1700 yds 100, 150, 200, 250, 300, 350 at Long Event (Example: 1:50 Pace/100 yd = 1:17 IM or :39 Half IM) Pace 50 FAST between

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Dover YMCA Tri-Swim Advanced Group 3,150 yd Workout – Jan. 25

Advanced Group – 3150 yd workout Warmup – 400 yds 200 Freestyle 200 Kick Intermediate Set – 400 yds 8 x 50 @ 1:10 – Decreasing time Main Set–“Sawtooth Ladder”-2150 yds 50, 100, 150, 200, 250, 300, 350, 400 at Long Event (Example: 1:50 Pace/100 yd = 1:17 IM or :39 Half IM) Pace 50

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Dover YMCA Tri-Swim Intermediate Group 2500 yd Workout – Jan. 18

Intermediate Group – 2500 yd workout Warmup – 400 yds 200 Freestyle 100 Pull 100 Kick Intermediate Set – 600 yds 6 x 100 – Start with 25 sec rest, decrease by 5 sec each rep (25, 20, 15, 10, 5) Main Set – 1200 yds Timed 400 400 Kick – 100 Dolphin, 100 Back,

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Dover YMCA Tri-Swim Advanced Group 3000 yd Workout – Jan. 18

Advanced Group – 3000 yd workout Warmup – 600 yds 200 Freestyle 200 Pull 200 Kick Intermediate Set – 800 yds 8 x 100 – Start with 35 sec rest, decrease by 5 sec each rep (35, 30, 25, 20, 15, 10, 5) Main Set – 1200 yds Timed 400 400 Kick – 100 Dolphin,

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