Hypoxic Ladders

The basic and advanced GPP plans involve hypoxic ladder trainings days. Below is an explanation of this training method.

A hypoxic ladder is a swim technique that forces you to take a certain number of strokes between each breath. For example, a training day may list:

Perform the following hypoxic ladder:

1x50m @ 2 strokes/breath
1x50m @ 3 strokes/breath
1x50m @ 4 strokes/breath
1x50m @ 5 strokes/breath
Rest 1 minute between swims

This means that you will swim 50 meters taking a breath then swimming two strokes before taking another breath and swimming another two strokes. Swim the entire 50 meters this way. Rest 1 minute. Then swim another 50 meters, this time taking a breath, then taking three strokes, another breath, then three strokes. Your head should be in the water for the three strokes. At the end of 50 meters, rest 1 minute. Repeat this process with 4 strokes between each breath and 5 strokes between each breath.

Water Safety

Always maintain a safety-first attitude and only swim while a certified lifeguard is on duty.