Coach Ray

Training for Excellence, with Excellent Training

Tri Swim
Swim Sessions Triathlon Training

Saturday Swim Session: Death By 100’s

100’s are such a great swim distance especially if you keep the Rest Interval short and sweet. 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.

Inspiration for this weeks session comes from Mike Ricci who wrote about these sessions in an article for his website D3 Multisport, you can read the article here.

Option A

  • 200 WU (every 4th length Back);
  • 4x
    • 25m Paddles 10sec RI,
    • 25m Paddles 10sec RI,
    • 50m Paddles (Easy) 5sec RI,
  • 100m Easy (Back/Free);
  • 4x 100m (build 1-4 with each 4th rep being easy and back) 10sec RI;
  • 100m Easy (Back/Free);
  • 4x 100m (build 1-4 with each 4th rep being easy and back) 10sec RI;
  • 100m CD (1,700m)

Option B

  • 400 WU (every 4th length Back);
  • 5x
    • 25m Paddles 10sec RI,
    • 25m Paddles 10sec RI,
    • 50m Paddles (Easy) 5sec RI,
  • 100m Easy (Back/Free);
  • 8x 100m (build 1-4 with each 4th rep being easy and back) 10sec RI;
  • 100m Easy (Back/Free);
  • 8x 100m (build 1-4 with each 4th rep being easy and back) 10sec RI;
  • 100m CD (2,800m)

Option C

  • 1,000 WU (every 4th length Back);
  • 5x
    • 25m Paddles 10sec RI,
    • 25m Paddles 10sec RI,
    • 50m Paddles (Easy) 5sec RI,
  • 100m Easy (Back/Free);
  • 10x 100m (build 1-5 with each 4th rep being easy and back) 10sec RI;
  • 100m Easy (Back/Free);
  • 10x 100m (build 1-5 with each 4th rep being easy and back) 10sec RI;
  • 100m CD (3,800m)

Start the session with a 200m (Option A), 400m (Option B) or 1,000m (Option C) Warm Up (WU). As you work your way through the Warm Up (WU), swim every fourth length as backstroke. During the Warm Up (WU) feel free to stop and stretch as needed.  It doesn’t need to be a continuous swim.

Complete up a paddle set after the Warm Up (WU), of four reps (Option A) or five reps (Options B & C). The reps within this set are 100m in total duration but they are broken up with shorter swims. After the first 25m fast with paddles, take a ten second Rest Interval (RI), follow this with another 25m fast wearing your paddles. Finish the rep with 50m paddles swum easy with only a five second Rest Interval (RI) before commencing the next rep.

Next up is 100m of easy swimming alternating between Back & Freestyle with each length.

Next up are two sets of four (Option A), eight (Option B) or ten (Option C) reps of 100m. Take a ten second Rest Interval (RI) between reps. Swim these building your pace over the four (Options A & B) or five (Option C) reps. Start off at a moderate pace for the first rep, then a fast rep for the second, faster for the third (and for Option C your fastest pace for the fourth rep). for the fourth rep (for Option A & B), and fifth rep (for Option C) swim the rep as an easy backstroke rep. For Options B & C, repeat this process for the next four or five reps respectively.

Prior to repeating the above set, swim an easy 100m alternating between freestyle and backstroke.

To finish, complete the session with a 100m 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 coachray@coachray.nz 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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