Swimming · Distance
DESCENDING 4 × 200
4 × 200, each faster (1–4)
WHAT IT TRAINS
Pace awareness — easy to hard in four clear steps.
WHO IT'S FOR
Every level, from masters to triathletes.
HOW TO DO IT
- 01Warm up 400.
- 024 × 200 freestyle, each faster than the last: easy, moderate, hard, very hard. 20–30 seconds' rest.
- 03Cool down 200.
SCALED VERSION
4 × 100 descending.
Build the scaled version in Forge →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.
THE WORKOUT, STEP BY STEP
SWIMMING
Descending 4 × 200
4 × 200, each faster (1–4) · Fit File Forge Workout Library: www.fitfileforge.com/workouts/library/descending-4x200
WARMUP400 mTarget: Swim instruction: Easy
easy
MAIN200 mTarget: Swim instruction: EasyFREESTYLE
easy
REST25 sec rest
MAIN200 mTarget: Swim instruction: ModerateFREESTYLE
moderate
REST25 sec rest
MAIN200 mTarget: Swim instruction: HardFREESTYLE
hard
REST25 sec rest
MAIN200 mTarget: Swim instruction: Very HardFREESTYLE
very hard
COOLDOWN200 mTarget: Swim instruction: Easy
easy
RELATED WORKOUTS
- SwimmingRace-specificDifficulty 4 of 5 — Very hard
Broken 200
4 × 50 at 200 race pace, 10–20 s between
40 min - SwimmingDistanceDifficulty 5 of 5 — Elite
Gregg Troy Distance Cascade
3–5 rounds: 500 · 400 · 300 · 200 · 1–5 × 100, each faster
1 h 30Inspired by Gregg Troy
NOT HERE? DESCRIBE IT.
Type any session the way you'd tell a training partner — Forge turns it into a Garmin workout in seconds, and your coach can plan the weeks around it.
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.