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SwimDistance

Descending 4 × 200

4 × 200, each faster (1–4)

Time
≈28 min
Hard
≈7:01
in zones 4–5
Difficulty
HardDifficulty 3 of 5 — Hard

What we typed

25 m pool. Warm up 400 easy. 200 freestyle easy, 25 s rest. 200 freestyle moderate, 25 s rest. 200 freestyle hard, 25 s rest. 200 freestyle very hard. Cool down 200 easy.

Fit File Forge built the steps below from these words — the same steps your watch gets.

Describe your own

The session

9 steps

25 m pool

Warm up

400 mEasyZ2

SwimFreestyle

200 mEasyZ2

Rest

25 secZ1

SwimFreestyle

200 mModerateZ3

Rest

25 secZ1

SwimFreestyle

200 mHardZ4

Rest

25 secZ1

SwimFreestyle

200 mVery hardZ5

Cool down

200 mEasyZ2

Targets that fit you. Swims use Garmin's effort levels (easy, moderate, hard, all out…). Send-offs listed as clock times are the original, elite intervals — scale them to leave yourself the rest the set intends.

Scaled version

4 × 100 descending.

Build the scaled version in Forge

About this session

What it trains

Pace awareness — easy to hard in four clear steps.

Who it's for

Every level, from masters to triathletes.

Related workouts

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Garmin and Garmin Connect are trademarks of Garmin Ltd. or its subsidiaries. Zwift is a trademark of Zwift, Inc.; Fit File Forge isn't affiliated with Zwift. Athletes and coaches named here don't endorse Fit File Forge.