If you searched for a weight loss swim workout with a ladder set, you likely want variety while keeping the effort steady. This session is built for beginners who want a structured way to build endurance without feeling bored. Over 1400 yards you will climb up and down a ladder, keeping the pace smooth throughout. The goal is to stay consistent on every step, not to sprint the shorter repeats.
Workout
Weight Loss Ladder Swim Workout (1400 yards)
A 1400 yard weight loss ladder swim workout that builds endurance with progressive distances.
1400 yards35 minBeginnerWeight Lossfreestyle
Updated about 1 month agoAWBy Austin Witherow
Workout at a glance
Quick snapshot of the session so you can decide if it fits today.
Distance
1400 yards
Time
35 min
Pool
25 yards
Effort
Easy to Moderate
Who it’s for
- Swimmers who like variety while keeping effort steady.
- Adults building endurance without long continuous swims.
- Triathletes who want structured aerobic progression.
- Anyone who prefers ladder sets to stay engaged.
Gear
Must-have
- Swimsuit
- Goggles
Optional
- Kickboard
- Pull buoy
Introduction
Included in these plans
How to use this workout
Swim the ladder at a steady, repeatable pace. Use the same breathing rhythm on every step and take the written rest so you can hold form. If the 200 feels too long, skip it and continue the ladder.
Set breakdown
Set 1
Warm-up
1 x 200 yards · Rest 30s
Easy swim, relaxed breathing
Effort: Easy (3-4/10)
Set 2
Drill set
4 x 25 yards · Rest 20s
Catch-up drill, long strokes
Effort: Easy (3-4/10)
Modification: Easy freestyle if drills feel awkward.
Bonus: Add fingertip drag on the last two reps.
Set 3
Main set
Ladder 50-100-150-200-150-100-50 yards · Rest 20s
Ladder: 50-100-150-200-150-100-50
Effort: Moderate (5-6/10)
Modification: Skip the 200 if needed.
Bonus: Hold steady effort across the ladder.
Set 4
Skill set
4 x 25 yards · Rest 20s
Kick with board, relaxed ankles
Effort: Easy (3/10)
Modification: No board? Easy freestyle kick.
Bonus: Streamline off each wall.
Set 5
Cooldown
1 x 200 yards
Easy choice, reset breathing
Effort: Easy (3/10)
Modifications
Short on time
Skip the 200 in the ladder and keep the rest the same.
Lower volume
Stop the ladder at 150 on the way down.
Coach notes
Key cues
- Keep the effort even on every distance in the ladder.
- Hold a long stroke as distances increase.
- Use the wall to reset posture and breathing.
Common mistakes
- Sprinting the short repeats and fading on the longer ones.
- Changing breathing patterns each step.
- Skipping rest and losing form.
Coaching tip
Think of the ladder as one long set with small resets. Stay calm throughout.
Common mistakes + quick fixes
- Going too fast early: keep the same effort at every distance.
- Breathing changes: stick to one rhythm you can sustain.
- Skipping rest: take the rest so the ladder stays smooth.
FAQs
How hard should the ladder feel?
Moderate. The effort stays steady even as the distances change.
Can I skip the 200?
Yes. Drop the 200 if you need a shorter session.
How should I pace the ladder?
Use the same effort on every step and stay smooth.
Can I do this in a 25 meter pool?
Yes. Keep the same ladder structure and adjust distances to meters.
How often should I do ladder sets?
Once per week is plenty for beginners.
Get ladder-style weight loss workouts
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This workout is for informational purposes only and is not medical advice.