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Weekend Swim Workout: T-100 Base

This monthly test set can help you gauge where you are in speed and fitness.

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A critical part of becoming a faster swimmer tomorrow is knowing where you are today. This test set starts off with a timed 100 after warm up. Make sure to watch the clock, use your watch, or have someone time you because the remainder of the workout is designed around this 100 sprint time (shown in the workout as “T100”). Note how well you accomplished the goals of this workout in your training log, and come back in a month to try it again.

Choose a set below that fits your current fitness level and schedule, and dive in!

RELATED: A Complete Guide to Triathlon Swimming

A:

Warm-up:
300 easy swim.

4 x 25 @ :30 as descend 1-4.

200 easy pull.

4 x 25 @ :30 as descend 1-4.

100 easy kick.

4 x 25 @ :30 as descend 1-4.

1 x 100 SPRINT, note your time.

100 recovery non-free.

Main set:
9 x 100 @ T100+:20 interval (goal is to be within :15 seconds of T100 on all reps).

200 pull, 3/5 breathing pattern by 50.

6 x 100 @ T100+:30 interval (goal is to be within :10 seconds of T100 on all reps).

200 as 50 non-free/50 free.

3 x 100 @ T100+:40 interval (goal is to be within :05 seconds of T100 on all reps).

Cooldown
00 as 50 choice of drill/50 swim

*3500 total*

RELATED: Do You Know Your Swim Gears?

B:

Warm-up:
200 easy swim.

4 x 25 @ :40 as descend 1-4.

200 easy pull.

4 x 25 @ :40 as descend 1-4.

1 x 100 SPRINT, note your time.

100 recovery non-free.

Main set:
6 x 100 @ T100+:20 interval (goal is to be within :15 seconds of T100 on all reps).

200 pull, 3/5 breathing pattern by 50.

4 x 100 @ T100+:30 interval (goal is to be within :10 seconds of T100 on all reps).

200 as 50 non-free/50 free.

2 x 100 @ T100+:40 interval (goal is to be within :05 seconds of T100 on all reps).

Cooldown
200 as 50 choice of drill/50 swim

*2600 total*

RELATED: Test Your Swim Speed With This 8×100 Set

C:

Warm-up:
200 easy swim.

4 x 25 w/:15 rest, as descend 1-4.

1 x 100 SPRINT, note your time.

100 recovery non-free.


Main set:

4 x 100 @ T100+:30 interval (goal is to be within :20 seconds of T100 on all reps).

100 pull, 3/5 breathing pattern by 50.

>3 x 100 @ T100+:45 interval (goal is to be within :15 seconds of T100 on all reps).

100 as 50 non-free/50 free.

2 x 100 @ T100+:60 interval (goal is to be within :10 seconds of T100 on all reps).

Cooldown
100 as 50 choice of drill/50 swim

*1700 total*

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