Saturday Swim Session – 100’s To Get You Faster

Swimming 100m reps is a great way to develop your speed. This workout 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;
  • 6x 50m Drill/Swim;
  • 5x 100m Build 1-5 on T-Time + 15sec;
  • 5x 100m Pull Buoy, 20sec RI;
  • 200m CD (1,700m)

Option B

  • 400m WU;
  • 6x 50m Drill/Swim;
  • 5x 100m Build 1-5 on T-Time + 15sec;
  • 5x 100m Pull Buoy, 20sec RI;
  • 5x 100m Build 1-5 on T-Time +20sec;
  • 200m CD (2,400m)

Option C

  • 800m WU;
  • 6x 50m Drill/Swim;
  • 5x 100m Build 1-5 on T-Time + 15sec;
  • 5x 100m Pull Buoy, 20sec RI;
  • 5x 100m Build 1-5 on T-Time +20sec;
  • 5x 100m Pull Buoy, 20sec RI;
  • 200m CD (3,300m)

Start the workout with a Warm Up (WU) covering 200m (Option A), 400m (Option B) or 800m (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 six 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:

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

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

Start the main set with a set of five 100m repetitions done on your T-Time plus 15 seconds. Read this article for more about T-Times:

T-Times for Swimming

With this set you are to build the speed of each rep over a series of five reps.

The next main set is made up of five more 100m reps this time utilising a Pull Buoy held between your legs in order to put a greater emphasis on your upper body. Take a 20 second Rest Interval (RI) after each rep.

At this point if you are doing option A move to the Cool Down (CD).  For Options B and C do another set of five 100m reps building through to the fifth rep. Go on your T-Time plus 20 seconds this time.  Try and swim them faster than the previous set. After this set Option B moves to the Cool Down (CD) and Option C does one more set of five 100m reps with the Pull Buoy again.

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 and 021 348 729. Make sure you sign up to my informative newsletter.

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

Saturday Swim Session: Swim Strength

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

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