Workout of the Week: Descending Speed Intervals

Each week I share a swim, bike, run, plyometric or strength workout from my training. Give it a shot and leave your feedback in the comments.


Speed sessions are tough. You have to be in the right mental space to push yourself that hard. But, they’re so valuable in helping to push your body’s limits upward. This swim set is a straightforward session of intervals descending from 100 yards (or meters) to 25’s. Your goal should be to quicken your pace as the distance decreases. For example, if you swim the 50’s in ~42 seconds (or 1:32 per 100m), then you’re 25’s should be faster than 21 seconds. There’s a conditioning aspect to this workout as well, with decreasing rest intervals as the work interval decreases in distance.


Warm up (1100)

[200 swim

100 drill (ex. 4×25 single arm drill)

100 kick] x2

Credit: triathlete-europe.competitor.com
Credit: triathlete-europe.competitor.com

6×50 (25 smooth / 25 strong)

Main Set (1500)

6×100 w/ 15 sec rest

6×75 w/ 12 sec rest

6×50 w/ 10 sec rest

6×25 w/ 7 sec rest

Cool down (100)

100 (50 free / 50 non-free)

Total: 2700

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