Swimming · Distance
GREGG TROY DISTANCE CASCADE
3–5 rounds: 500 · 400 · 300 · 200 · 1–5 × 100, each faster
THE STORY
Coach Gregg Troy's favourite 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.
Sources
- Swimming with Gators: Gregg Troy's Favorite Distance Set — SwimSwam, 2020
WHAT IT TRAINS
Distance speed: each swim shorter and faster, on accumulating fatigue.
WHO IT'S FOR
Distance swimmers and strong triathletes.
HOW TO DO IT
- 01Warm up 600.
- 02500, 400, 300, 200, 100 freestyle — each faster than the matching split of the swim before, 20 seconds' rest.
- 031 minute easy, then repeat for 3 rounds.
- 04Cool down 200.
SCALED VERSION
2 rounds of 300 · 200 · 100.
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
Gregg Troy Distance Cascade
3–5 rounds: 500 · 400 · 300 · 200 · 1–5 × 100, each faster · Inspired by Gregg Troy. · Fit File Forge Workout Library: www.fitfileforge.com/workouts/library/troy-distance-cascade
WARMUP600 mTarget: Swim instruction: EasyFREESTYLE
MAIN500 mTarget: Swim instruction: ModerateFREESTYLE
REST20 sec rest
MAIN400 mFREESTYLE
REST20 sec rest
MAIN300 mTarget: Swim instruction: HardFREESTYLE
REST20 sec rest
MAIN200 mTarget: Swim instruction: Very HardFREESTYLE
REST20 sec rest
MAIN100 mTarget: Swim instruction: All OutFREESTYLE
REST1 min rest
COOLDOWN200 mTarget: Swim instruction: EasyFREESTYLE
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 - SwimmingRace-specificDifficulty 4 of 5 — Very hard
Broken 1500
3 × 500 at 1500 race effort, short rest
50 min
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