Saturday Swim Session: Stepping Up With Some 100s - Coach Ray

Coach Ray

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Saturday Swim Session: Stepping Up With Some 100s

This session is full of 100’s swum both with and without a pull buoy. 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

  • 400m WU;
  • 4x 50m Drill/Swim;
  • 4x 100m Build 1-4 on T-Time + 15sec;
  • 4x 100m Pull Buoy, 20sec RI;
  • 4x 100m Build 1-4 on T-Time +20sec;
  • 200m CD (2,000m);

Option B

  • 600m WU;
  • 8x 50m Drill/Swim;
  • 4x 100m Build 1-4 on T-Time + 15sec;
  • 6x 100m Pull Buoy, 20sec RI;
  • 4x 100m Build 1-4 on T-Time +20sec;
  • 200m CD (2,600m);

Option C

  • 1,000m WU;
  • 12x 50m Drill/Swim;
  • 6x 100m Build 1-3 on T-Time + 15sec;
  • 6x 100m Pull Buoy, 20sec RI;
  • 6x 100m Build 1-3 on T-Time +20sec;
  • 200m CD (3,600m);

Start the workout with a Warm Up (WU) covering 400m (Option A), 600m (Option 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 four repetitions (Option A),eight repetitions (Option B), or twelve repetitions (Option C) 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 once through for Option A, twice through for Option B and three times through for Option C:

  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.

After the set of  drills take the fins off.

There are three main sets for this workout all of them full of 100’s.

The first of these sets is made up of four (Options A and B) or six (Option C) reps of 100m. These are done on your T-Time plus 15 seconds e.g. if your T-Time is 2:05, adding fifteen seconds means you start each rep every 2:20. For more info on T-Times click here. With each rep build your speed for four reps for Options A and B and then drop your pace back a little. Do the first rep at a moderate pace, the second at a fast pace, third at a faster pace and then the fourth at your fastest pace. For Option C you are building for three reps. The first one at a moderate pace, the second at a fast pace and the third at a faster pace. For your fourth rep you are now back to your moderate pace and commence building again through to your sixth rep.

Next up is a set of four (Option A) or six (Options B and C) 100m reps swum with a Pull Buoy. Follow each rep with a 20 second Rest Interval (RI).

The third set is very similar to the first rep, except you now get a slightly longer turn around, by using your T-Time plus 20 seconds.

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.

You can repeat this session in a few weeks time and track your progress by measuring how much faster you are now swimming the distance.

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.

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

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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.
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