Swimming · Distance
LEDECKY 11 × 400 DESCENDING INTERVAL
11 × 400 free; #1–9 on a send-off dropping 5 s each from 5:00
Elite session. As written this is for very experienced, high-volume athletes. Most people should start with the scaled version below.
THE STORY
From the early sets coach Yuri Suguiyama wrote for Katie Ledecky: 11 × 400 free, with repeats 1–9 descending — starting on 5:00 and dropping 5 seconds each time. The set was swum in yards. Elite send-offs; scale them to yours.
Sources
- Training of Katie Ledecky: A Glance at Workouts That Led to First Olympic Title — Swimming World, 2021
WHAT IT TRAINS
Distance pace under a shrinking interval — each 400 faster, with less rest, for nine reps.
WHO IT'S FOR
Elite and very strong distance swimmers as written. Everyone else: the scaled version.
HOW TO DO IT
- 01Warm up 800 easy with drills.
- 02400s 1–9: the first leaves on 5:00, each next one 5 seconds sooner, and each is faster than the last.
- 03400s 10–11: hold the last send-off, strong and controlled.
- 04Cool down 300 easy.
SCALED VERSION
6 × 200 on a send-off that starts comfortably and drops 5 seconds each rep.
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
Ledecky 11 × 400 Descending Interval
11 × 400 free; #1–9 on a send-off dropping 5 s each from 5:00 · Inspired by Katie Ledecky. · Fit File Forge Workout Library: www.fitfileforge.com/workouts/library/ledecky-11x400-descending-interval
WARMUP800 ydTarget: Swim instruction: EasyMIXED
Drill · Easy with drills.
MAIN400 ydTarget: Swim instruction: HardFREESTYLE
Hard; faster than the last.
RESTSend-off every 300s
On 5:00.
MAIN400 yd
Faster than the last.
RESTSend-off every 295s
On 4:55.
MAIN400 yd
Faster than the last.
RESTSend-off every 290s
On 4:50.
MAIN400 yd
Faster than the last.
RESTSend-off every 285s
On 4:45.
MAIN400 yd
Faster than the last.
RESTSend-off every 280s
On 4:40.
MAIN400 yd
Faster than the last.
RESTSend-off every 275s
On 4:35.
MAIN400 yd
Faster than the last.
RESTSend-off every 270s
On 4:30.
MAIN400 yd
Faster than the last.
RESTSend-off every 265s
On 4:25.
MAIN400 yd
Faster than the last.
RESTSend-off every 260s
On 4:20.
MAIN400 ydFREESTYLE
Strong.
RESTSend-off every 260s
On 4:20.
COOLDOWN300 ydTarget: Swim instruction: Easy
Easy.
RELATED WORKOUTS
- SwimmingDistanceDifficulty 5 of 5 — Elite
Phelps 10 × 400 Descending Send-Off
10 × 400 free, send-off drops 5 s each: 4:45 → 4:00
1 h 10Inspired by Michael Phelps and Bob BowmanElite · scaled version inside - 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
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