Phelps 10 × 400 Descending Send-Off
10 × 400 free, send-off drops 5 s each: 4:45 → 4:00
Workout type
Distance Swim Sets
Aerobic swim sets: descending 400s, 100s on tight send-offs, cascades and ladders, up to the 100 × 100 challenge. Where a set comes from an elite program the original send-off is shown — scale it to yours.
The sessions
Ledecky 11 × 400 Descending Interval
11 × 400 free; #1–9 on a send-off dropping 5 s each from 5:00
Grant Hackett 30 × 100
30 × 100: 10 moderate · 10 hard · 10 very hard
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
Eddie Reese 20 × 100
20 × 100 free on 1:00
Urbanchek 'Red' 100s
10–20 × 100 at 'red' threshold effort
Descending 4 × 200
4 × 200, each faster (1–4)
The 100 × 100 Challenge
100 × 100 on a fixed interval — 10,000 total
NOT HERE? DESCRIBE IT.
Describe it and it's built for your Garmin — your coach can plan the weeks around it.