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SwimDistance

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 under the steps.
Time
≈1h13
Hard
≈5:00
in zones 4–5
Difficulty
EliteDifficulty 5 of 5 — Elite
Elite · scaled option below
Inspired by
Katie Ledecky

What we typed

25 yd pool. Warm up 800 easy with drills. 400 freestyle hard on 5:00. 400 on 4:55. 400 on 4:50. 400 on 4:45. 400 on 4:40. 400 on 4:35. 400 on 4:30. 400 on 4:25. 400 on 4:20 — each 400 faster than the last. Then 2 × (400 freestyle strong, on 4:20). Note: elite send-offs, scale to yours. Cool down 300 easy.

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

Describe your own

The session

22 steps

25 yd pool

Warm upMixed

Drill · with drills

800 ydEasyZ2

SwimFreestyle

Faster than the last

400 ydHardZ4

Send-off

on 5:00Z1

8 × 400 yd

Send-off 4:55 → 4:20 · 5 s less each

Faster than the last.

2×400 yd

RepFreestyle

Strong.

400 ydZ3

Send-off

on 4:20Z1

Cool down

300 ydEasyZ2

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

6 × 200 on a send-off that starts comfortably and drops 5 seconds each rep.

Build the scaled version in Forge

About this session

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.

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.

Sources 1
  1. Training of Katie Ledecky: A Glance at Workouts That Led to First Olympic Title — Swimming World, 2021

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