Difficulty 5 of 5 — Elite
Phelps 10 × 400 Descending Send-Off
10 × 400 free, send-off drops 5 s each: 4:45 → 4:00
20 swimming sessions
Famous swim workouts
Sets from the sport's greatest swimmers and coaches, plus the pool classics — with send-offs you can scale and effort cues your watch understands.
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All 20 swim workouts
10 × 100 Best Average
10 × 100 as fast as you can hold, 15–20 s rest
Grant Hackett 30 × 100
30 × 100: 10 moderate · 10 hard · 10 very hard
USRPT 20 × 25 Race Pace
20 × 25 at race pace, 15 s rest — stop when you miss the pace
3 × 100 Fly, Race Quality
3 × 100 butterfly descending, 200 easy between
Gregg Troy Distance Cascade
3–5 rounds: 500 · 400 · 300 · 200 · 1–5 × 100, each faster
Up-and-Down Ladder
50 · 100 · 150 · 200 relaxed, 50 easy, 200 · 150 · 100 · 50 hard
Broken 1500
3 × 500 at 1500 race effort, short rest
Popov's 10 × 25 Max Speed
10 × 25 at maximum speed, 2 min rest
8 × 50 Race Pace from a Dive
8 × 50 at 100 race pace from a dive, generous rest
Eddie Reese 20 × 100
20 × 100 free on 1:00
Urbanchek 'Red' 100s
10–20 × 100 at 'red' threshold effort
Broken 200
4 × 50 at 200 race pace, 10–20 s between
Broken 100
4 × 25 all-out, 10–20 s between
Descending 4 × 200
4 × 200, each faster (1–4)
4 × 400 IM
4 × 400 IM, descending or best average
The 100 × 100 Challenge
100 × 100 on a fixed interval — 10,000 total
Phelps 10 × 400 Descending Send-Off
10 × 400 free, send-off drops 5 s each: 4:45 → 4:00
5,000 for Time
5,000 continuous freestyle, even pace
Lochte's Brutal IM Set
4 rounds: 2×100 fly from a dive · 2×50 back · 100 free · 400 IM all-out
Ledecky 11 × 400 Descending Interval
11 × 400 free; #1–9 on a send-off dropping 5 s each from 5:00
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