100s are a great distance to improve your speed and if you repeat them enough you will also enhance your endurance and stamina. This workout is perfect for Ironman and Olympic distance triathletes or people doing longer ocean swims.
Each Saturday I will post a Swim Session, 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.
Option A
- 200m WU;
- 8x 50m (25m Drill/25m Swim);
- 8x 100m Build 1-4, 20sec RI;
- 4x 50m (25m Drill/25m Swim);
- 200m CD (1,800m)
Option B
- 400m WU;
- 8x 50m (25m Drill/25m Swim);
- 12x 100m Build 1-4, 20sec RI;
- 8x 50m (25m Drill/25m Swim);
- 200m CD (2,600m)
Option C
- 600m WU;
- 12x 50m (25m Drill/25m Swim);
- 20x 100m Build 1-4, 20sec RI;
- 12x 50m (25m Drill/25m Swim);
- 200m CD; (4,000m)
Start the workout with a Warm Up (WU) covering 200m (Option A), 400m (Option B), or 600m (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 set of eight (Options A & B) or twelve (Option C) 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 for Options A & B and three times through for Option C:
I wrote an article about Swimming Drills previously. Click here to read it and watch the videos of how to do the respective drills.
Take your fins off for the next set.
The main set is made up of eight (Option A), twelve (Option B), or twenty (Option C) repetitions of 100m. Break these into sub-sets of four reps and in this sub-set build the pace across the four reps. Do the first one at a moderate pace, the next at a fast pace, the third at a faster pace, and then the fourth at your fastest pace. Repeat the process until you’ve completed your eight, twelve, or twenty reps.
Next up put your fins back on for another drill/swim set. Use the same drills as previously and for Option A do once through for a total of four reps, for both Options B and C complete all eight reps again completing two reps of each drill.
Then it is time for a 200m Cool Down (CD). Unlike the previous sets which have to be freestyle, the cooldown (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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Download the Garmin (.FIT) files for this workout for FREE
12 weeks to an Iron-Distance swim PB 25/50m
As you triumphantly emerge from the waters of your Ironman Swim, the exhilaration of surpassing your previous records will propel you across the finish line. 
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Embark on this 24-week journey, commencing well in advance of your upcoming Ironman, as the program systematically propels you towards your peak. Each week, you’ll engage in a regimen consisting of three swim sessions, progressively building your capacity to conquer distances up to 4,000 meters within a single session. While optional, I recommend utilizing a smart watch to meticulously track your pool sessions. 
Before commencing this plan, ensure you possess the ability to swim continuously for 1,500 meters or yards, with a total workout distance of 3,000 meters or yards. 
With the purchase of this plan, gain exclusive access to bi-weekly coaching calls, where you can glean insights and seek guidance on all matters related to training and racing. 
Established in 2015, this program has stood the test of time, assisting countless individuals in achieving their Ironman Swim PBs. Additionally, it’s adaptable for those participating in Open Water or Ocean Swim events spanning 3 to 4 kilometres (approximately 2 to 2.4 miles). 
Structured and progressive, this program evolves in tandem with your journey to the Ironman, ensuring you reach the pinnacle of your performance on race day. 
