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SwimDistance

Gregg Troy Distance Cascade

3–5 rounds: 500 · 400 · 300 · 200 · 1–5 × 100, each faster

Time
≈1h41
Hard
≈31:35
in zones 4–5
Difficulty
EliteDifficulty 5 of 5 — Elite
Inspired by
Gregg Troy

What we typed

25 m pool. Warm up 600 easy. Round, do 3 rounds: 500 freestyle moderate, 20 s rest; 400 freestyle, 20 s rest; 300 freestyle hard, 20 s rest; 200 freestyle very hard, 20 s rest; 100 freestyle all out; 60 s rest. 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

12 steps

25 m pool

Warm upFreestyle

600 mEasyZ2
3×500 m

RepFreestyle

500 mModerateZ3

Rest

20 secZ1

RepFreestyle

400 mZ3

Rest

20 secZ1

RepFreestyle

300 mHardZ4

Rest

20 secZ1

RepFreestyle

200 mVery hardZ5

Rest

20 secZ1

RepFreestyle

100 mAll outZ5

Rest

1 minZ1

Cool downFreestyle

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

2 rounds of 300 · 200 · 100.

Build the scaled version in Forge

About this session

The story

Coach Gregg Troy's favorite distance set: 3–5 rounds of a descending 500, 400, 300, 200 and 1–5 × 100, each swim faster than the matching split of the swim before.

What it trains

Distance speed: each swim shorter and faster, on accumulating fatigue.

Who it's for

Distance swimmers and strong triathletes.

Sources 1
  1. Swimming with Gators: Gregg Troy's Favorite Distance Set — SwimSwam, 2020

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