Ladders

Some people love this type of workout and some don't. However, it is a great way to build up your aerobic endurance. The goal should be to keep the same pace throughout the whole set. Time your first "rung" on the ladder and then try and keep the same pace throughout. If you swim your first 50 in 40 secs, your 100 should be around 1:20, and so on... Keep your rest interval the same through the whole set. 15 - 20 secs is good to start with.

Here is an example of a ladder:
50, 100, 150, 200, 150, 100, 50
Total = 800 yards

To mix it up a bit: change strokes, use it as a kick set or pulling set, repeat the ladder 2 or 3 times to build your yardage.

I've used ladders for sprinting also:
25, 50, 75, 100, 75, 50, 25
This gets a little tough when you get to the 100.

For an even better aerobic set, make the distances farther:
100, 200, 300, 400, 300, 200, 100
Total = 1600 yards

This type of set can get long and boring. But, focus on stroke technique, turns, or breathing to get the most out of this type of workout.

Keep on swimming!!!!
Life is better when you are wet :-)