The Progressive 100s Session is designed to develop pacing awareness and controlled speed in the water. By building the effort across each block of repetitions, you learn how to increase pace smoothly without losing technique or rhythm. The earlier reps reinforce relaxed, efficient swimming, while the later reps challenge you to swim faster while staying composed. Sessions like this are excellent for triathletes and open-water swimmers because they teach you how to manage effort, finish strong, and change pace without blowing up.
Each Saturday I will post a Swim Session, and most weeks I will load three options up for you to do. Option A is for swimmers who are after a workout between 1,000 & 2,000 metres. Option B is for swimmers who are after a workout between 2,000 & 3,000m and Option C will be greater than 3,000m.
Read this article here for an explanation of Swim Intensity.
Option A
- 400 WU;
- 12x 100 Build 1-3 20RI;
- 200 CD (1,800)
Option B
- 500 WU;
- 16x 100 Build 1-4 20RI;
- 200 CD (2,300)
Option C
- 600 WU;
- 24x 100 Build 1-4 20RI;
- 300 CD (3,300)
For the Warm Up (WU) start with 400m (Option A), 500m (Option B) or 600m (Option C) of mixed swimming, include a range of strokes. During the warm-up feel free to stop and stretch as needed. It doesn’t need to be a continuous swim.
The main set includes twelve (Option A), sixteen (Option B) or 24 (Option C) 100m reps all with a 20-second Rest Interval (RI). Option A’s reps are Build 1-3, and Options B & C’s reps are Build 1-4. This means that the first three (Option A) or four (Options B & C) reps get progressively faster, start with a moderately paced rep, then a fast rep for the second, a faster rep for the third and for Options B & C complete your fastest reps. For the fourth (Option A) or fifth (Options B and C) rep being the start back with a moderately paced rep and rep the Build process until all reps have been conducted.
Complete the workout with a 200m (Options A & B) or 300m (Option C) Cool Down (CD). Unlike the previous sets which have to be freestyle, the Cool Down (CD) (like the Warm Up (WU)) 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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