Saturday Swim Session: 100's Free and 100's Pull - Coach Ray

Coach Ray

Training for Excellence, with Excellent Training

Tri Swim Coach
Beginner Training Swim Sessions Triathlon Training

Saturday Swim Session: 100’s Free and 100’s Pull

Using 100’s is a great way of developing your threshold pace and including work with the pull buoy develops upper body strength.

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

  • 400m WU;
  • 8x 50m (25m Drill/25m Swim);
  • 4x 100m on T+20sec;
  • 4x 100m Pull Buoy 20sec RI;
  • 200m CD (1,800m)

Option B 

  • 600m WU;
  • 8x 50m (25m Drill/25m Swim);
  • 8x 100m on T+20sec;
  • 8x 100m Pull Buoy 20sec RI;
  • 200m CD (2,800m)

Option C

  • 800m WU;
  • 8x 50m (25m Drill/25m Swim);
  • 12x 100m on T+20sec;
  • 12x 100m Pull Buoy 20sec RI;
  • 200m CD (3,800m)

Start the workout with a Warm Up (WU) covering 400m (Option A), 600m (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 are 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 earlier in the week. Click here to read and watch it.

The next set involves four (option A), eight (option B) or twelve (option C) reps of 100m, swim these sets on a set interval that is worked out based on your T-Time plus 20 seconds. For example if your T-Time was 1:55 (as per the example I used last week) you would be starting each rep on 2:15. The faster you swim each rep the more rest you get. Check out this article for more info on T-Times:

Here is an example of the times a client of mine did when doing this session using a T-Time of 1:55 for four reps. You can see that as she worked though the set she swam slightly slower but still got a good amount of rest each time and started consistently on the 2:15 (T-Time plus 20 seconds).

Start Time Swim (Finish) Time Rep Time Rest
0:00 1:53 1:53 0:22
2:15 4:10 1:55 0:20
4:30 6:30 2:00 0:15
6:45 8:52 2:07

Next up is a set of four (option A), eight (option B) or twelve (option C) reps of 100m reps swum using a pull buoy and taking a 20 second Rest Interval (RI) after each rep.

Then it is time for a 200m Cool Down (CD). 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 Coaching.

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.

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.

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



Your email address will not be published.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

This site uses Akismet to reduce spam. Learn how your comment data is processed.

Ray has competed in triathlons from sprint to ironman distance (both IM Taupo and Challenge Wanaka). Consequently he is aware of the importance of balancing training with lifestyle, thus complimenting other important aspects of an athlete’s life (family, work, study commitments etc…). • Entering your first triathlon? • Stepping up to a longer distance? • Looking to go faster? • Wanting to turn previous negatives into positives? Ray has coached athletes to achieve these and more. Training programmes are accessible online, so athletes can be located anywhere and still reap the benefits of Ray’s coaching. Contact him to discuss how he can assist you to achieve your goals.
%d bloggers like this: