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Try to negative split.

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Basically, this is what the set works up to for a good end-of-the-set time. But for the distance folks, this is a really good one.


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When training for two-mile or longer ocean swims, people attempting this workout may want to do it once down the ladder and then repeat it back up—swimming for a total of 6, meters, or about 4. Although this is way more yardage than one needs to cover to complete a two-mile ocean swim, it is a nice confidence booster and challenging set to try if you have the time and motivation. By completing it, a two-mile race will seem like a piece of cake.

As far as intervals are concerned, I've tried this set and I prefer completing the entire distance on a one minute, 15 second base per meters. This forces me to maintain the same speed throughout the set, and I am challenged to get more rest by swimming faster on the longer distances.

Pick an interval per that you are comfortable repeating and try it for the for instance, if you can swim a at comfortably, try the on 16 minutes. Another approach is to take a specific amount of rest between each set—perhaps 15 seconds.

Although that may not seem like a lot after an , by the time you reach the 8 x you will have 15 seconds between each one; enough rest to compose yourself and really try to maintain the same pace on each repeat. For the ultimate endurance workout, your intervals can decrease as your distance decreases. Start with a second break after the , then allow yourself 20 seconds between the 's, 10 seconds between the 's and only five seconds between the 's. If you can complete this set, then you are probably ready to hold the pace you maintained on your 's for any ocean race!

Kettlebell Ladders Explained

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Jacobs Ladder 2™ - Cardio machines & home fitness equipment

All rights reserved. Partner A completes the movement in bold and rests while Partner Partner B completes the non-bolded movement. Repeat, with Partner B completing the movement in bold. OMG, I forgot to pack a bra to change into after my sweaty workout—what do I do? Can fruits and veggies ever really be bad for you? Why one healthy eating expert says we need to chill. Naturally, when the intrepid user finally maneuvered himself up onto the rungs, all eyes in the gym were on that poor, brave soul.

Recipients: Becky and me, the current Be Well team.

I Tried It: Jacobs Ladder at the Sporting Club at the Bellevue

Let me know if either of you are interested! No reply from Becky.


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  7. I thought about it. I did some research. It is also self-powered. That, and the off chance that I could possibly spot Miley Cyrus or even better, Liam Hemsworth at the Sporting Club, led me to say yes. So I went for it.

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    Hannah Purbe, fitness director at the club, was nice enough to set aside some time to show me the ropes. Aim for a total of three to four weight circuits with a total of nine to 12 minutes of Ladder mixed in.

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    Hannah strapped the belt on me and I got on the Ladder to see what all the hype was about.