
If you are a beginner,scale:
2×50 metres with 20 seconds rest in between
40 seconds rest
2×60 metres with 20 seconds rest in between
40 seconds rest
2×70 metres with 20 seconds rest in between
40 seconds rest
Then go back down till you reach 2×50 metres sprint
If you are advanced:
2×50 metres with 15 seconds rest in between
30 seconds rest
2×60 metres with 15 seconds rest in between
30 seconds rest
2×70 metres with 15 seconds rest in between
30 seconds rest
2×80 metres with 15 seconds rest in between
30 seconds rest
Then go back down the ladder till you reach 2x50metres sprint