Descending Swim Set: Getting Faster Each Rep

Session Overview

This 45-minute pool session uses a descending effort format — each repetition is faster than the last. You will develop race-pace control, sharpened speed awareness, and the ability to finish strong when fatigued, all skills that transfer directly to triathlon swim performance.

What You’ll Need

• Access to a 25m or 50m swimming pool
• Swim goggles and a silicone swim cap
• Waterproof watch or pool pace clock
• Optional: pull buoy for technique variations

Warm-Up (10 minutes)

400m easy freestyle at a comfortable pace, alternating every 100m between breathing every 3 strokes and every 5 strokes. Finish with 2 x 50m as drill/swim — 25m fingertip drag drill followed by 25m strong freestyle.

Main Set

Complete the descending set below. Each group of 4 repetitions gets progressively faster. The goal is to hit your best time on rep 4 without blowing up on rep 1. Use consistent rest intervals to allow accurate comparison between reps.

• 4 x 100m descending — rest 20 seconds: Rep 1 easy, Rep 2 moderate, Rep 3 fast, Rep 4 race pace
• Rest 90 seconds between sets
• 4 x 100m descending — rest 20 seconds: same structure, aim to beat your rep 4 from the first set
• Rest 90 seconds
• 4 x 50m all-out sprint — rest 30 seconds each: go as fast as possible on every rep

Cool-Down (7 minutes)

300m easy mixed stroke — alternating 50m freestyle with 50m backstroke. Focus on slowing your breathing and allowing your heart rate to drop naturally. Complete the session with 100m easy kick without a board.

Coaching Notes

• Resist the temptation to go too hard on Rep 1 — the descending format only works if you have room to accelerate
• Focus on maintaining stroke efficiency as you increase speed — power up the pull, not the stroke rate
• Advanced option: shorten rest to 15 seconds per 100m and add a third descending set
• Target RPE: 5/10 on Rep 1, building to 9/10 on Rep 4 of each set