Saturday Swim Session: 4x 100m

Similar to last weeks session of 400m reps, this weeks session is broken into sets of 4x 100m. This will help develop your stamina and ability to sustain a faster pace. This session is perfect for Ironman and Olympic distance triathletes or people doing longer Ocean Swims.

Each week I will load three options up for you to do. Option A is for swimmers who are after a workout less than 2,000 metres. Option B is for swimmers who are after a workout between 2,000 and 3,000m and Option C will be greater than 3,000m.

Option A

  • 200m WU;
  • 8x 50m (25m Drill/25m Swim);
  • 4x 100m on T+20sec;
  • 4x 100m Pull Bouy 20sec RI;
  • 200m CD (1,600m);

Option B

  • 400m WU;
  • 8x 50m (25m Drill/25m Swim);
  • 4x 100m on T+20sec;
  • 4x 100m Pull Bouy 20sec RI;
  • 4x 100m on T+15sec;
  • 4x 100m Pull Bouy 15sec RI;
  • 200m CD (2,600m);

Option C

  • 1,000m WU;
  • 8x 50m (25m Drill/25m Swim);
  • 4x 100m on T+20sec;
  • 4x 100m Pull Bouy 20sec RI;
  • 4x 100m on T+15sec;
  • 4x 100m Pull Bouy 15sec RI;
  • 4x 100m on T+10sec
  • 200m CD (3,600m);

Start the workout with a Warm Up (WU) covering 200m (Option A), 400m (Options B) or 1,000m (Option C). During the warm up feel free to stop and stretch as needed.  It doesn’t need to be a continuous swim.

Next up is a drill set of eight repetitions of 50m Drill/Swim, where you do a drill for the first 25m of the repetition and then normal swimming for the next 25m swimming. Feel free to use fins whilst doing the drill/swim set.  Do the drills below, twice through:

  1. Kick On Side (KOS) left side 
  2. Kick On Side (KOS) right side 
  3. 6/1/6 
  4. 6/3/6

I wrote an article about swimming drills previously. Click here to read and watch it.

The next series of sets involves swimming sets of four reps of 100m. Option A does the first two sets, Option B does the first four sets and Option C does five sets.

The first set is four reps of 100m swum on your T+20sec time. i.e. if your T-Time is 2:00 every 2:20 (2:00 + 0:20) you start the next rep regardless of whether you finish the previous rep at the 1:40, 2:00 or 2:19 mark. the faster you swim the more rest you will get. For a more detailed explanation about T-Times click here.

The second set is four reps of 100m swum utilising a Pull Buoy. After each rep take a 20 second Rest Interval (RI). Avoid kicking with the Pull Buoy to force your upper body to work harder. If you are doing Option A move on to the Cool Down (CD) at this point.

The third set is four reps of 100m swum on your T+15sec time.

The fourth set is another four reps of 100m swum with a Pull Buoy with 20sec Rest Interval (RI). If you are doing Option B move on to the Cool Down (CD) at this point.

If you are doing Option C, do another set of four reps of 100m, this time swim them on your T+15sec time.

For the Cool Down (CD) swim 200m. Unlike the previous sets which have to be freestyle, the cool down (like the warm up) can be any stroke you wish to swim.  You can also stop and rest after any length.  I encourage you to stop and stretch during the cool down.

If you would like further advice feel free to contact me.

I am the Head Coach & Director of Qwik Kiwi – Endurance Sports Consultant.

I specialise in assisting first timers and recreational athletes to achieve their sporting goals. I can be contacted at coachray@coachray.nz and 021 348 729. Make sure you sign up to my informative newsletter.

Share this post so your friends can benefit as well.

If you enjoyed this workout, here is a similar session I published 12 months ago.

Saturday Swim Session: Build 200’s

Coach Ray is the author of the successful 12 Weeks to an Ironman Swim PB – Swim Faster with Smart Training eBook.

Leave a Reply

Your email address will not be published. Required fields are marked *