Professional Swim Workouts by Professional Swim Coaches

100 x 100’s on the 100

Everyone has their version of the 100×100 set. Here is the set that I had done with the high school team I used to coach. The time interval is not extremely taxing but just getting through the workout is tough mentally.

One Hundred 100s on the 100

Warmup/Stretch (1000 + stretches)
5X100 – 50 Brst, 50 Free 1:40
5X100 – Mixer 1:40
5X100 – Stretches – Hold for 100 count 1:40
5X100 – Stretches – Hold for 100 count 1:40

Main Set – Try to hold 1:40 in order to finish set
5X100 Free 1:40
5X100 {25 Kick w/ Boards – 75 Swim Choice}
5X100 Free
5X100 {50 Prime, 50 Free}
5X100 Free
5X100 {25 Worst stroke, 25 Prime, 50 Free}
5X100 Free
5X100 {25 underwater, 25 swim choice, 50 Free — fins}
5X100 Free
5X100 Progressive Fly (2-cycle, 3-cycle, 4-cycle, 5-cycle)
5X100 Free – fins
5X100 {25 Dolphin on back, 25 dolphin on side, 50 Free – fins}
5X100 Choice – fins
5X100 IM – fast, EZ, fast, EZ, fast – by 100
5X100 Free – fins – fast

5X100 Warmdown set
Breast — 1 up, 2 down FGWLT
Easy back FGWLT
Finger Drag FGWLT
Elem Back FGWLT
Walk/Swim

WORKOUT TOTAL: 9000

*FGWLT = First Goes When Last Touches

This free workout was provided by Cabrini College Swimming Assistant Coach Kevin Pierce.


If you would like to access the downloadable PDF file, you have to become a ProSwimWorkouts member (no charge for free workouts).


About Kevin Pierce

Coach Pierce returned to Ridley as the Boys Head Coach in 2014. He brings over 12 years of coaching experience to the Green Raiders. [Read Bio]

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